What happens when weight loss stops? You do more cardio. Here are 5 reasons why that might not be your best approach.

My body just can't lose weight.

The voice on the other end of the phone sounded beaten, frustrated, and hopeless.
 "If you knew. If you knew how hard I've been working. You'd understand. You'd know I wasn't making excuses."
My heart went out to Sarah, a mother of a 3-year-old girl, and a successful real estate agent. She had come to me after another friend of hers, Tracy, had lost weight working with me through my online training program, just 6 months after giving birth.
A deep breath followed, and Sarah asked why she should believe her body wasn't programmed to look a certain way.
I asked her to keep an open mind, stay patient, and to walk me through everything she had done. As she told me her tale of diet and exercise, I nodded and immediately knew what was wrong.
Sarah was putting in time to her weight loss. But the type of effort she was giving—specifically her over-reliance on running—was a problem I had seen many times before, especially with women.
I explained to Sarah the reasons why her type of running plan isn't always the best way to lose fat.
Notice the wording there; I did not say running is bad or will make you fat. That’s just not true. It’s a great form of exercise and one with a lot of value.
This was about efficiency and understanding why your current cardio approach could be a reason why your jeans don't fit better—even when you spend plenty of time in the gym.
Sarah decided to give it a try and push ahead. One month later and 7 pounds lost, we have her back on track and believing that her body can change.
If you're like Sarah and think your body is or are frustrated by your lack of progress, here are some simple adjustments you can make to make sure your running approach is not one giant weight loss mistake.

Running Mistake #1: Your Workout is Always the Same

Your body is an amazing machine. It's so incredible—and designed for efficiency—that if you do the same thing over and over again, the process becomes easier.
In the case of running, not only will running feel more effortless when repeated workout after workout (even if you're still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output.
This is where traditional "steady state" running falls short on a long-term weight loss plan. Research conducted at the University of Tampa found that doing steady state cardio—such as running on the treadmill for 45 minutes at a consistent pace that's not near maximal effort (think sprinting)—helps out with weight loss…but only initially.
The subjects lost a few pounds in the first week and then kaput! Nothing more. The reason? Within a week their metabolism had adjusted and now didn't need to work as hard to burn off the fat.
One of the biggest "problems" with just running at a steady, moderate intensity pace, is that the calories you burn are limited to the time you spend sweating.
Once your body adapts, the benefit is limited.
That's why weight training is oftentimes viewed as better than "just" running. Lifting weights impacts your metabolism by causing mini-micro tears that need to be repaired. That healing process requires energy, which means you're burning more calories—a process that can sometimes last for nearly two days.
To put it more simply: With cardio, you can slog away for 30 minutes at a lower intensity and burn 200 calories—or you can just 200 calories fewer per day. It's the same thing.
With weight training (or as you'll soon find out—sprints), that's not the case. The calories you burn are not limited to what you do in the gym. Meaning a little variety might not seem like a big change to your routine, but it will have a dramatic impact on transforming your body.

Running Mistake #2: You Go Longer, But Not Faster

One of the most important variables with any type of exercise—cardio or other—is intensity. If you look at the average person who runs, they pick a pace that they can maintain for a long duration.
Think about it: When you jump on a treadmill, elliptical, bike or trail, you're starting with the intent to be there for a while. Maybe it's 30 minutes or an hour, but your goal is to push at a pace you can sustain, work hard, feel tired, and then go home.
While this is great for endurance, it's not so great for fat loss.
A study in the Journal of the American Medical Association followed the exercise habits of over 34,000 women and concluded that it took about an hour a day of moderate (3 mph walking) exercising to maintain weight. Notice, that's not weight loss. And 3 miles per hour is not very fast.
Now imagine if instead of just arbitrarily picking an amount of time to exercise, instead you focused on pushing yourself to certain level of difficulty.
If the 3.0 on a treadmill would be a "4" on a scale of 1 to 10 of difficulty, what would happen if you pushed yourself at an 8 or 9 for a shorter period of time?
There's no need to guess, I'll tell you: More fat loss.
Research at the University of Western Ontario compared short but intense exercise, to long, less-intense cardio. One group perform 4 to 6 thirty second "sprints" while the other group did cardio for 30 to 60 minutes. The results were nothing short of amazing. Despite exercising for a fraction of the time, those in the sprint category burned more than twice as much body fat.
That's because the process of sprinting causes similar internal changes to your body, such as those that occur during weight training. Your body needs to replenish it's ATP (energy), covert lactic acid that's produced during exercise into glucose, and restore your blood hormone levels after such a hard workout.
All of those processes mean your body works harder and burns more fat—both of which don't happen during aerobic running sessions.

Running Mistake #3: You Focus too Much on Calories Burned

You know what I hate? The calorie- trackers built into cardio machines that inform you how many calories you burn.
They are misleading and oftentimes do more harm than good. You see, a common weight loss mistake has nothing to do with what you're doing in the gym, but instead how much you think your workouts influence the amount of calories you burn.
Believing that the majority of the calories you burn results from exercise is a dangerous misunderstanding. Nothing could be farther from the truth.
Just being alive—sleeping, standing, eating, thinking—requires a tremendous amount of energy. Remember, the machine analogy used earlier? This is why it applies. You burn calories just being alive.
The number of calories you burn at the gym actually pales in comparison to normal functioning and your daily activities that are not exercise based.
Does that mean there's no need to hit the gym? Of course not. Exercise has many health benefits, but the type of exercise you perform in the gym will influence how many calories you burn outside of it.
Running will burn calories, but sprinting or lifting weights will result in more muscle. And the more muscle you have on your body (no—not the "bulky" muscle of bodybuilders), the more calories your body burns just functioning.
Your muscles are like a 3-year-old child: are active and needy. So it only suits you to have more muscle so that you can burn calories without having to work or think about it.

Running Mistake #4: You Don't Try Other Forms of Cardio

Now that you know muscle is important to your overall weight loss goals, it only makes sense that you would want to do the type of exercises that help this happen the fastest and most efficient ways.
If you're a lover of the slower, longer duration cardio, I have some bad news: "Endurance" running and walking (longer duration, lower intensity impairs strength and muscle growth, according to research in the Journal of Strength and Conditioning Research.
What's more, even if you increase the intensity and run on an incline, cycling was still better for gaining muscle and burning fat, says researchers from Stephen F. Austin State University.
Again, the point here is not that "running doesn't work" or that there aren't any benefits.
This is about losing weight the most efficient way possible. And if you have limited time, you might be better served by cycling (preferably at a high intensity) as opposed to going for a longer walk or jog.

Running Mistake #5: You Run Too Much (Yes, Too much!)

This might sound crazy, so just hang with me: The number on the scale might not be changing because you're doing too much running.
Now, I'll be the first to admit that this isn't problem for the majority of people struggling to drop a few pounds. But I've worked with many clients—and seen hundreds of other case studies—where fat loss has been stunted by doing too much.
Exercise is an undisputable component of a healthy life. However, exercise is still stress of your body. The demands of which impact your hormones, which also control your ability to lose fat.
Specifically, the hormone cortisol is released when you exercise. All cortisol is not bad (despite what late night TV and supplement ads might have you believe), but chronic stress and chronic cortisol can lead to insulin resistance and force you to store belly fat against your best-laid plans.
After all, research published in the journal Hormone Research found that long distance running—like that done in endurance runners—causes an sustained increase in cortisol. And this increase in cortisol for long period of times can lead to more inflammation, slower recovery, breaking down your muscle tissue, building up fat, and even harm your immune functioning.
Just as bad, if you're suffering from too much stress—whether it's the result of exercises for too many hours or not recovering with the right nutrition—you can harm your thyroid and lower your metabolic rate, making weight loss more difficult.
If you're doing an hour of cardio per day, that's more than enough for fat loss. (Remember, this isn't for endurance training.)
If you start running 2 to 4 hours per day and aren't losing weight (or maybe evening gaining), you might be best suited to reduce your running frequency, add some resistance training, and see what happens. Odd are, you'll be pleasantly surprised.

You just crushed a really hard workout. You upped the load of your training, or you stepped out of your routine and tried a new activity. You feel great—until you wake up the next morning, barely able to move.

Enter delayed onset muscle soreness, better known as DOMS. It's an acronym that athletes and fitness buffs wear with pride.

life by daily burn logo 2As its name suggests, "DOMS is muscle soreness that becomes evident six-to-eight hours following activity, peaking around 24 to 48 hours post-training," says Jon Mike, CSCS, NSCA-CPT and PhD candidate in Exercise Science at the University of New Mexico. While the symptoms will often start to diminish at about 72 hours, "the precise time course and extent of DOMS is highly variable," Mike says.

DOMS is most pronounced when you introduce a new training stimulus—a new activity, increased intensity or volume—or if you are new to physical activity in general. "Your body is making adaptations to better prepare your muscles to do that activity again," says Lauren Haythe, certified Kinesis Myofascial Integration Practitioner and yoga teacher. That's why on Day 1 at the gym, after doing squats or lunges with 10-15 pound weights, you can be brutally sore the next day. "But, as you continue on, you can build up from there, and you won't be so sore," she says.

While all kinds of muscular contraction can cause soreness, eccentric contraction—where the muscle lengthens as it contracts—is most often associated with DOMS, according to Mike. This includes movements such as running downhill, lowering weights or lowering down into a squat or push-up position. "There is also some evidence that upper body movement creates more soreness than lower body exercises," says Mike.

Muscle discomfort is the most common characteristic of DOMS, but there are other symptoms. According to the American College of Sports Medicine (ACSM), these may include reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength. These symptoms appear gradually following exercise (not to be confused with acute pain that may arise during physical activity).

Muscle Soreness: Myths vs. Facts

No pain, no gain. Lactic acid build-up. An indicator of muscle growth. These are all phrases that we tend to associate with DOMS. While you may think you know everything you need to know about the condition that has you waddling like a duck, you may be surprised by what's actually happening in your body.

Myth #1: DOMS is caused by the build-up of lactic acid in your muscles.

The verdict: Not true. During exercise, your body needs energy, and it breaks down molecules to get that. As a result of this metabolic process, your cells naturally become more acidic, which makes your muscles feel like they're burning. But this isn't caused by lactate. Lactate is actually a by-product of the metabolic process and serves as a buffer that slows down the rate at which the cells become acidic. "People produce lactate all the time, even at rest. It clears your system 30 minutes to 1 hour after working out," says Mike.

A study in Clinics in Sports Medicine found that DOMS is the result of microtrauma in the muscles and surrounding connective tissues, which causes inflammation. The reason that eccentric muscle contraction (think lowering a dumbbell back down in a bicep curl) is more likely to be the culprit is because it places a higher load on your muscles compared to concentric contraction. "It's the active lengthening of muscle fibers under load. It's like you're pulling on a rope, and there's so much force that the rope starts to tear and pull apart," says Mike.

Myth #2: It’s not a good workout unless you’re sore the next day.

We often wear our DOMS as a badge of honor and believe that if we're not sore, we're not doing enough during out workouts. But that's just not true.

"It doesn't mean that you're not getting as good of a workout because you're not crippled the next day," says Monica Vazquez, NASM certified personal trainer. "You should feel [soreness] 24 hours to three days after the activity. If, after three days, you try to do the same exercise and you cannot because you go immediately to muscle failure, you've done too much," she says.

According to Mike, studies have shown that soreness itself (using a scale from 0 to 10 to assess the level of soreness) is poorly correlated as an indicator of muscle adaptation and growth. There are many factors that influence how DOMS presents itself in individuals. "There is great variability, even between people with similar genetics and even among highly-trained lifters [and athletes]," he says. So while comparing notes (and commiserating) is all part of the process, soreness and DOMS isn't the best gauge of how effective your workout was or who's in better shape.

Myth #3: The more fit you are, the less susceptible you are to DOMS.

It's true that you will start to feel less sore as your body adapts to your workouts and learns to distribute the workload across your muscle fibers more effectively. That's why you should regularly change up your exercise routine.

However, there is also a genetic component to how sensitive we are to pain and soreness. "People can be no-responders, low-responders or high-responders to soreness," says Mike. If you're a high-responder, you will experience DOMS more acutely than someone who is a no- or low-responder when given the same training load. While you can't change your genes, it is important to know where you fall on the spectrum to understand how your body may respond to changes in your workouts.

Myth #4: Muscle damage is a bad thing.

Yes, DOMS appears to be caused by trauma to your muscle fibers, but it's not a definitive measure of muscle damage. In fact, a certain degree of soreness seems to be necessary. "When muscles repair themselves, they get larger and stronger than before so that [muscle soreness] doesn't happen again," says Vazquez. While these mechanisms are not completely understood, Mike notes that some muscle trauma is needed to stimulate protein production and muscle growth.

Myth #5: Pre- and post-workout stretching is a good way to prevent and treat DOMS.

Unfortunately, no. A review of studies for the Cochrane Database of Systematic Reviews on the effects of stretching before or after exercise on the development of delayed-onset muscle soreness found that pre- and post-workout stretching did not reduce the effects of DOMS in healthy adults. In fact, research has found that static stretching prior to working out does not safeguard you against injury and may actually decrease your power and strength.

While you may not be able to avoid soreness altogether, ACSM suggests advancing slowly with a new workout, giving your muscles time to adapt and recover. Vazquez recommends always including a proper warm-up (including dynamic stretching), and cooldown period as part of your routine.

Stop Waddling: How to Recover from DOMS

There are a number of ways to alleviate those can't-make-it-up-the-stairs symptoms. A sports massage is one good way to reduce the effects. "A massage will move the fluid and blood around in your body, which can help heal the microtrauma in your muscles better," says Haythe. A study in the Journal of Exercise Rehabilitation found massage to be beneficial on both gait and feelings of post-workout soreness.

Other common ways to treat DOMS include foam rolling, contrast showers (alternating between hot and cold water), Epsom salt baths, increased protein intake (to increase protein synthesis) and omega-3 supplementation (to reduce inflammation), and sleep. New research in the Clinical Journal of Sports Medicine suggests that supplementing with saffron may also help to alleviate DOMS. Regardless of your preferred Rx, Haythe recommends looking at your diet to make sure you're taking in nutrients to help your body heal. "Find a diet that can really help you feel the best that you can feel," she says.

When It's More Than Just Soreness

There may be times when you overdo it with your workout and feel bad. Really bad. But when should you be concerned?

"If your level of soreness does not go down significantly after 72 hours and into the 96 hours mark," says Mike. ACSM advises that if the pain becomes debilitating, you experience heavy swelling in your limbs or your urine becomes dark in color, you should see your doctor.
If it's an injury, you're more likely to feel it immediately during your workout— something that should never be ignored. Soreness, on the other hand, will appear gradually, often the next day. "An injury will likely limit your range of motion and last longer than three days," says Haythe.
When all is said and done, DOMS shouldn't be avoided or revered. And it shouldn't be your only gauge of your level of fitness or strength. "People think that the only part of their workout that matters is the hard part," Vazquez says. "But, you can do more of the hard part if you don't injure yourself."

Long-term, Haythe says, "You'll build more muscle, strength and endurance if you give your muscles a chance to take a deep breath and recover."

Whether it’s from your desk job or just a really long drive, you can ease those aches with these expert-recommended exercises.

You know that feeling—probably around 4 P.M.—when everything from your shoulders to your hips starts ache and tighten? There's both good news and bad news about what's going on.

The bad news: "We have a webbing of connective tissue called fascia that runs throughout our body and helps muscles work together," says Rebekah Rotstein, a movement educator and Pilates instructor in New York City and founder of Incorporating Movement studio. "It only glides and slides smoothly, though, when it's healthy and hydrated." It's quite common for that fascia to become dense and stiff, especially when you're dehydrated, don't move enough or have poor posture (read: when you're hunkered down at your desk all. freaking. day).

The good news: When it comes to generalized low back pain (as opposed to pinpointed pain, which could be a sign of a problem like a slipped disc—see a doc if that's the case), Rotstein says you can change the holding patterns in your muscles and fascia that are causing stiffness and discomfort. You just need to make a little effort.

But that doesn't necessarily mean to loosen up. "People often mistake tightness as a sign that you need to stretch," she says. "But many times, it's also a sign that an area needs to be strengthened." For instance, your abs should take some of the strain off the back as well—but when they're not strong enough to stabilize your core, the low back gets the brunt of it. Also, getting a stronger upper back, glutes, hips and shoulders can nix the aches because they'll redistribute the forces on your body and remove the excess strain from your back.

Feel better now with Rotstein's top four moves for releasing tension, strengthening your entire core and opening your hips.

1. Sky-High Stretch: Stand with feet together and extend arms overhead. Grab left wrist with right hand and pull gently as you stretch upward and to the right. Hold for 15 seconds, then repeat in the opposite direction.

2. Pelvic Tilt: Lie faceup with knees bent and feet on mat. Exhale and slowly rock pelvis up, flattening back against floor. (Your belly should sink as you do this.) Inhale and rock back in the other direction. That's 1 rep; do 10.

3. Knee Lift: Start on all fours with toes tucked. Inhale and lengthen through crown of your head while you look at the ground. Raise knees off floor a few inches; hold for up to 30 seconds, then lower. Repeat one to two more times.

4. Hinging Side Lunge: Stand with feet hip-width apart. Step a big step to right with right foot; push hips back and bend right knee to lower into a side lunge while keeping left leg straight. Push through right heel to stand and repeat on opposite side. That's 1 rep; do 10.

Photo courtesy of SELF.

Whether you are facing a full-on brunch buffet or a catered dinner smorgasbord, buffets can be a huge challenge for anyone who is trying to eat healthfully or, in the case of that irresistible mac-and-cheese goodness, keep portion-control in check. like me, when i see buffet i can’t hold any of my healthy eating habit that i’m just go uncontrolled to the buffet table and just eat and take all the stuff on the table.

The good news is buffets don't have to lead to feelings of regret and a blown calorie budget. Use this simple five-step strategy the next time you find yourself in that "all you can eat" atmosphere.

1. Don't go to a buffet feeling hungry.

Buffets often trigger an "I don't want to be in control" feeling, and hunger will only intensify that. Being faced with dozens of tempting foods all at once is not easy for anyone, but if you have a history of struggling with overeating, a buffet can feel like a minefield. Heading into a difficult food situation feeling ravenous will simply make it exponentially more difficult to be in control.

2. Breathe.

If you notice a lot of chatter in your head and powerful urges to eat everything, redirect your attention to your breath. Take long, calming inhales and exhales. Redirecting your attention to your breath is a powerful mindfulness technique that will help you feel more grounded and in control.

3. Assess the food situation.

Before you start filling your plate, do a thorough walk-through. Take your time, and look at everything being offered. Is there a dessert section? Is there food you love and don't typically get to have? What looks especially enjoyable or has been prepared in an interesting way? What smells especially good? If you start to feel overwhelmed and anxious, you can always fall back on those calming breaths.

4. Choose your Top 4.

When you have finished the walk-through, mentally make a list of the Top 4 most appealing choices. Which four stood out to you? Which foods are you still thinking about? Which tastes/textures are you most wanting to experience? The four that keep popping out at you is your Top 4 list.

Notice what you are feeling; if it's very intense and you are struggling to narrow down your choices, add a small loving mantra to your breathing. The mantra should sound like you are talking to yourself in a supportive way. Such as: "It is hard to choose, I know how much you want it all, I hear you"; "You are doing so well"; "This is hard, you are not doing anything wrong"; "I am proud of you, and I love you." I know this might feel a bit strange and awkward, but give it a try and see what happens!

5. Go get 'em … and then get seconds!

Now it's time to enjoy! Start by getting two of your Top 4. While you spoon the food onto your plate, keep focusing on your breath and gently remind yourself to keep the portions small. The goal is to experience and enjoy a variety of foods instead of heading straight into a binge. When you sit down, eat slowly and enjoy the taste of your choices.

It's a buffet, so when you are finished go ahead and have seconds! Now's the time to sample your remaining two choices! Continue to slowly enjoy what you are eating, notice how you are feeling, keep refocusing on your breath, and repeat the supportive mantras if needed.

6.Silently watch your healthy habit

If, when you finish, you notice lingering thoughts of wanting more or distracting urges to keep on eating, gently acknowledge them. Work toward resisting the urge to overeat by tuning into what's going on around you in the present. Notice the weather, conversation with friends and family, the music that is playing. Stay observant and kind to yourself.

By following this five-step strategy, you'll be able to enjoy the buffet experience while reducing any overwhelming feelings you may have in this situation using simple mindfulness techniques and self-love. You may be surprised by the power of being gentle and loving with yourself.

I know a lot of people who want to lose weight but are stuck, like I was in 2005.

They want to get healthy and fit, but can’t seem to stick to a diet or exercise plan. They start, and then fail, and then feel bad about it.

This was where I was 10 years ago, and I’m happy to tell you that it’s possible to change.

The secret lies in leveling up.

Like a video game, the way to changing your health habits is by starting out at the first level, and only going to the next level after you’ve beaten the one before that. The problem is that most people start at Level 10 and fail, and wonder what happened. Most of us want to skip several levels, but we’re just not ready.

So the secret is to start at Level 1, and only advance once you’re done with that level. One level at a time, you’ll master the game of losing weight and getting healthy.

Here’s my guide to leveling up.

Level 1

Please, for goodness sake, don’t make the mistake of skipping this level because it sounds too easy. The easy levels are where you gain your skills.

You need to do two very easy things in this level:

1. Start walking just for a few minutes every day.
2. Reduce your eating by a little bit. A very little bit.

The walking should be as simple as walking around the block a couple times, or going to a nearby park for just 5-10 minutes. It should seem so easy that you feel a little dumb not doing more.

Why should it be so easy? Because you’re not ready for higher levels yet. You might think you are, but if you haven’t been regularly exercising for awhile, you aren’t.

The eating could just be as simple as putting a little less on your plate at dinner, or having one less soda a day. Make it almost unnoticeable.

Only progress past this level after you’ve successfully done it for a week.

Level 2

Remember, don’t go to this level until you’ve had a streak of 7 days of doing Level 1.

Here are the two things to do in this level:

1. Walk every day for a few minutes more. If you’ve been going around the block twice, make it three times. Or add 5 minutes to your walking.
2. Eat a little less than in the previous level. Just a little less — not really noticeable.

You’ll slowly adjust to the new levels of walking and eating. Do this for another week before going to the next level.

Level 3

If you’ve successfully done Level 2 for another week, you’re ready to add more:

1. Walk a little more.
2. Eat/drink less of something that’s empty calories — less soda, sugar, bread, pastries, sweet coffee drink, chips, cookies, pizza. Don’t drop any of these completely, just eat less of it.

Slowly, you’re adapting to a new level. Again, spend a week here.

Level 4

Now we’re going to change things up a little!

1. Add a minute of faster walking to your walks. Just one or two intervals of walking at a pace that makes it harder to have a conversation. So walk for 5 minutes at conversational pace, then speed it up for a minute, then back to the regular pace. You can repeat that a couple times if you feel like it.
2. Add some veggies to your food. Just a little, and something you might like. Greens are the best, but if you’d rather eat carrots or cauliflower, go for it. Don’t make it a lot, just a little.

Spend a week at this level.

Level 5

Basically, this is a repeat of Level 4 — add a little more fast walking to your daily walks, and add another veggie to one of your meals.

You can repeat this adding each week for 2-3 weeks. You’re getting the idea by now: basically, you started out by eating a little less each week (barely noticeable) and then adding some vegetables to your diet. You started out by walking just a little each day, slowly adding more, then adding some faster intervals. Keep increasing this progress slowly, one week at a time.

Level 6

Now we’re going to add some harder challenges:

1. Add some hills or stairs to your walking routine. Find a hill to walk up for at least a few minutes, or if you have stairs in your building, do a few flights at the end of your regular walk. Don’t make this too hard!
2. Try finding and making a new healthy recipe online each week.

Stay at this level for 2-3 weeks, until it seems easy.

Level 7

Only do this level once the previous level seems really easy!

1. Add some pushups. Just 2-3 sets of less pushups than you think you can do.
2. Find a healthy breakfast and eat that.

Other Levels

By now, you’ve been walking, doing walk intervals, added some stairs/hills, and some pushups. You’re in much better shape than before.

You’ve also slowly started eating less, adding vegetables, trying out new recipes, eating a healthy breakfast.

That’s a major shift in your diet and exercise habits, and you did it slowly, barely challenging yourself at each level. You didn’t rush it.

Now that you understand how this leveling system works, you can create your own levels beyond Level 7. Some ideas for higher levels — but be sure not to make any of the levels too difficult:

• Add more bodyweight exercises
• Add a little bit of running to your walks if you want
• Try some pullups
• Try some dumbbell weight exercises
• Eventually try some basic barbell weight training (squats, deadlifts, bench)
• Do a few yoga poses on some days
• Eat more veggies
• Reduce empty carbs
• Add whole grains
• Eat less junk food
• Slowly eliminate fast food

If you can slowly change your diet and exercise to include these levels, I can almost guarantee you’ll have weight loss over time, and most importantly, you’ll be much healthier over the long run.

“Leveling up isn’t easy if you’re impatient, but it’s the smartest way to change, and it works.” – Healthy lead tips

Put down that energy shot! There’s no need to chug crazy canned concoctions or buckets of coffee to get through the day without a 3 p.m. slump. We found 28 quick and easy tips to up energy levels—no unpronounceable chemicals required.

1. Work out midday.
When that mid-afternoon urge to doze rolls around, hit the gym instead of the sack. Studies suggest working out can actually increase productivity enough to counteract that time away from the office.

2. Power nap.
Avoid the temptation to pull a Rip Van Winkle, and take a quick midday power nap instead. Studies show the optimal amount of sleep is 10 to 20 minutes to get through the day without throwing off the night’s sleep.

3. Hit the candy bowl.
Sure chocolate’s got caffeine, but that’s not the only reason it offers a quick pick-me-up. Flavonoids found in cocoa have been shown to boost cognitive skills and improve mood.

4. Drink some joe.
We can say from experience six back-to-back cups of coffee is a recipe for instant crash-mode. But one cup is usually just right. One study found that a single cup of coffee was enough to keep sleepy drivers on a long haul more alert at the wheel.

5. Go outside.
Head into the great outdoors—even if some woods aren’t nearby, a green park will do. Just 20 minutes outdoors is enough to feel more alive. How’s that for an energy boost?

6. Eat regularly.
The body needs fuel (a.k.a. food) to function, and without it our energy and mood can spiral downward. However regular, healthy meals and snacks can improve cognitive function. But keep in mind not getting enough sleep can also cause us to eat when we’re not actually hungry, so check in with that stomach before munching down.

7. Reach for complex carbs.
Wondering what to eat to fuel up? Complex carbs (like whole grains) are a good bet. The dose of glucose they provide serves as food for the brain, and one study found a meal of complex carbs made subjects feel more energized. Studies have also found low-carb dieters to be moodier than those who do eat carbs.

8. Sip sugar-free drinks.
Studies suggest sugary energy drinks can leave us crashing as soon as one hour later. The shocker: The effects are the same even without the caffeine! That’s right, caffeine-free sugary beverages can cause a crash, too.

9. Stretch it out.
Just a few desk stretches may be enough, but studies have suggested a little yoga could fight depression and anxiety or other stress-related disorders.

10. Add some greens.
In a stuffy office, a houseplant can help filter out pollutants like volatile organic compounds (or VOCs for short) and ozone. And those chemicals can have both long and short-term effects, including energy-draining allergies and headaches. Add a plant, though, and those threats could diminish.

11. Laugh.
Laughter’s a proven stress-buster, but studies suggest laughing can boost energy levels, too. (Feel free to use this as permission to go on YouTube for the next 30 minutes.)

12. Open the curtains.
Environmental cues play a huge role in thebody’s energy grooves (a.k.a. circadian rhythms), and sunlight can also help alleviate seasonal affective disorder. But there’s no need to invest in a light therapy box if there’s a sunny window available.

13. Chew-se wisely.
Instead of nodding off during an endless meeting, eat a small piece of candy or pop a piece of gum. One study found chewing gum can increase alertness and improve mood.

14. Think fast.
It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster (i.e. reading at a quicker pace, brainstorming in a group, or learning a new concept) made one group of study subjects feel more energized.

15. Take a cold shower.
It’s all about the polar bear swim. Researchers have even suggested a three-minute long cold shower could be enough to counteract some of the effects of chronic fatigue.

16. Take a few deep breaths.
Nope, it’s not just the key to resisting the urge to scream at that stupid driver. Deep yoga breathing from the diaphragm gets blood pumping, which also may boost energy all day long.

17. Drink.
Whether at the gym or just dealing with the daily grind, it can be hard to remember to drink enough water. But even mild dehydration can cause sleepiness, so try chugging a glass or two when fatigue strikes. Or, better yet, stay hydrated all day long!

18. Flick a switch.
Circadian rhythms can have a big impact on how alert we feel, but one study found feeling more awake (at any time of day) can be as easy as flipping on some lights.

19. Turn up the volume.
Don’t just turn on to tunes to chill out. Listening to music and tapping those toes significantly increased college kids’ alertness in one study.

20. And sing along.
Even Dummies know singing requires breath control. Belt it for a full song, and there’s plenty of extra oxygen pumping to feel energized as well as the adrenaline of taking it to the (karaoke) stage. Plus, one study showed singing significantly increased energy levels among college students (more than just listening quietly to tunes).

21. Do something interesting.
Plan to do the most engaging or interesting task of the day during the sleepiest time of day (typically around 3 p.m.). One study found that being interested in a task makes it significantly easier to stay awake (despite an energy lull).

22. Adjust the temperature.
Being too cold may cause the body’s temperature to drop, which tells it “time to sleep!” Throw on a sweater or turn up the heat to fight off that drowsy feeling.

23. Choose the window seat.
Consistently dozing off in class or meetings? Move closer to a window. The daylight, fresh air, or even simply a natural view can all help boost alertness. On the flipside, a frantic street view may make it harder to focus.

24. Be social.
Studies have found people who are less social are generally less happy and don’t sleep as well. And compared to sedentary or quiet office work, chatting it up made study subjects feel more awake.

25. Seek some lemon-aid.
Sniffing certain scents (a.k.a. aromatherapy) is rumored to have all kinds of mood benefits, but lemon oil is one of the only essential oils with proven support. Lemon is considered a stimulating scent, and one study showed it improved subjects’ moods.

26. See red.
Studies have shown the color red is associated with winning and self-confidence. Try looking at some red or violet hues (or wearing them) to feel more awake.

27. Straighten up.
Slouching over the computer could cause fatigue earlier in the day. Sit up straight, though—that’s shoulders back, eyes dead ahead, and lower back slightly arched—to feel more energized and possibly even get a boost of self-confidence.

28. Leave the desk.
Chowing down in front of the computer makes overeating even more likely. But getting away from the desk at lunchtime could help reenergize and refocus, too. Whether it’s a quick walk or a long lunch, take some time to wake up away from the glowing screen. Those emails can wait a few minutes. Really.

Photos courtesy of Greatist.

There's nothing simple about losing weight. The adage, "calories in, calories out" reduces the process to a mathematical method that doesn't account for our psychology, emotions or deeply ingrained habits. Of course you need to track calories when you're trying to lose weight, but making real changes requires clarity and devotion. Our experts can help.

1. Prioritize taking care of yourself.

Mantra: "I am taking really good care of myself." If this is the thought that you keep reminding yourself throughout the day, then how do your actions support it? If I were taking really good care of myself, then I might choose to eat French fries after a harder day at work, but I'd only eat a small portion, and I'd also take a walk."
—Carley Hauck

2. Make a fallback plan.

Almost every Thursday, my clients write their fallback plan for the weekend. While you're in a good mood, before you come across the "screw its," sit down and think about what the minimum-minimum is: What's the ONE THING you need to do to feel like you're still on track? Is it eating vegetables? Drinking water between adult beverages? Doing 10 push-ups?

Be realistic. Any healthy choice is still moving forward. Now write down your fallback plan, or take a picture of it on your phone so you'll remember it just before the "screw its" happen.
—Coach Stevo

3. Think about whether negativity impacts your decisions.

Choices are something that you are in control of, so start being aware of what you are doing and eating, and who you are hanging out with. Simply put, if it doesn't align with who you are, what your beliefs are or what's important to you, let it go. You will be amazed at the freedom and relief that comes after letting go of all the negativity.
—Erik Taylor

4. Keep adjusting your calorie intake.

As you lose weight, your metabolism can drop because your body requires less calories or "energy" to fuel a smaller you. The calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body's current needs for weight loss. Make sure to revise your calorie goal in MyFitnessPal every 10 pounds or so.
—Kristina LaRue

5. Eat an adequate amount of protein; it fuels fat burning.

It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn't have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat (I know, bummer!). During this process it is especially important that you continue to eat enough protein. Eating adequate protein fuels fat burning while preserving calorie-burning lean muscle.
—Trinh Le

6. Focus on the bigger picture.

The key to long-lasting health is consistency. Focus on feeling good and on being happy with the decisions that you are making, and stick with it. Your diet and exercise adjustments will improve a little bit at a time, and you will begin to see change. At the end of the day, it's not about a number on a scale, the number of marathons you've run, or the weight you can lift. It's about how you feel and the positive impact you can make on the lives of those around you.
—Jacob Warwick

7. Be strategic about eating back your exercise calories.

The calories you eat and exercise off are estimations, and we're more likely to overestimate calories burned from exercise. If hunger hits between meals, start slow–particularly if you're trying to lose or maintain your weight. Begin by eating back a percentage of your exercise calories (say, 50%) rather than all of them, and see how you feel in 20–30 minutes.
—Elle Penner

8. Eat a small, bland snack between meals.

This trick was discovered by the late Seth Roberts: What he did was consume a shot of olive oil or a glass of water with a tiny bit of sugar between meals. I prefer a handful of unsalted almonds. Doing this once a day dramatically reduced my appetite—this can be particularly true if you have a lot of weight to lose.

This is one of the weirdest things I've ever tried, but it worked for me. The reason this works: it apparently regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.
—John Fawkes

9. Add exercise to help maintain your weight loss.

When people lose weight through calorie restriction but without exercise, they tend to lose muscle along with body fat. But when they change their diet and exercise, they preserve muscle and lose more fat.

Many kinds of exercise can be effective for weight loss, but running is among the most effective. In a 2012 study, Paul Williams of the Lawrence Berkeley National Laboratory found that runners were leaner and lighter than men and women who did equivalent amounts of any other type of exercise. The main reason seems to be that people typically burn more calories per minute when running than they do when swimming, riding a bike, or whatever else.
—Matt Fitzgerald

10. Get in the habit of consistent tracking.

When you're using MyFitnessPal to lose weight, the first thing you need to focus on is getting into the habit of tracking your food and activity. The more you track, the more you'll learn about your eating habits—and the more likely you'll be to reach your goals! Eighty-eight% of people who track on MyFitnessPal for seven days lose weight.
—Glennis Coursey

11. Reconsider the quality of what you're eating.

Diet and weight loss will likely always be more complicated than "exercise more, eat less"—no matter what a well-meaning relative or personal trainer might suggest. And it's worth considering the potential outsize, knock-on effects of refined carbohydrates on our bodies. It is perhaps more valuable to think: "Healthy diet, healthy body"—and to carefully consider whether any food that comes out of a box, as so many refined carbs do, qualifies for the former, or will help achieve the latter.
—Diane Keeler

12. Create an environment that's hospitable to healthier eating.

Brian Wansink believes that if we want to make eating better a lifestyle, we need to trick our brains into making the right choices. Even the smallest things, such as where you store your cereal (Wansink believes you'll eat less of it if you store it out of sight in a pantry or cupboard instead of on the kitchen counter) and where you start grocery shopping (linger in the produce aisle first for at least 10 minutes; you'll buy more fruits and veggies) can make huge impacts.

"It's a lot easier for us to set up our most immediate environment so that it's easier to eat better," Wansink says.

13. Consider the quantity and quality of your calories.

A balanced diet rich in whole grains, fruits and vegetables will help you maintain a low glycemic load. Choosing lean protein sources like chicken, fish, nut butter and low-fat cheese will reduce the amount of fat—particularly saturated fat—in your diet. Both glycemic load and protein type are indicators of your diet quality, and will affect your weight.

It's apparent that a calorie is not a calorie in this case, so do calories still count when it comes to weight loss? The answer is a resounding Yes! To be successful at maintaining a healthy weight, both the number of calories consumed and the quality of those calories matters.
—Trinh Le