We’ve all been there: It’s late, we’re hungry, and the drive-through window is beckoning. But before you grab the keys (or call for delivery) check out this list of less food-coma inducing late-night fare. It may require a little more work than swinging through a fast food joint, but the payoff is the seriously delicious satisfaction of knowing you’re feeding yourself well (and making healthy leftovers for tomorrow).

Savory Fare

Instead of a fast-food burger, make:

1. Bean-Kale Burger with Sweet Potato Wedges
For the vegetarians among us, here's a healthy recipe that provides balanced nutrition from superfood kale, sweet potato, and pinto beans. The recipe calls for pepper jack cheese, but this can be omitted if you're vegan or dairy-free.

2. Amazing Cheddar Sliders
While double-decker cheeseburgers are certainly delicious, they aren't the best "snack" if you're looking to stay awake for an all-nighter. This slider recipe cuts down on portion size while still packing flavor. To make this recipe even healthier, use a whole-wheat bun or skip it in favor of lettuce for added crunch.

Instead of a diner omelet, make:

3. Garden Vegetable Omelet
While omelettes may appear to be the healthiest option on the late-night diner menu, the serving sizes leave something to be desired in the health department. Make your own healthier version at home by tosssing in a whole bunch of veggies.

4. Caprese Omelet
Quality is key here, as juicy tomatoes, fresh mozzarella, and fresh basil all shine at the peak of their freshness.

Instead of French fries, make:

5. Healthy Baked Sweet Potato Fries
French fries are undoubtedly addictive, especially the ones served at late-night eateries. This recipe calls for baking, not frying (without sacrificing any flavor!). Sweet potato fries, in particular, pack some serious vitamin A, which gives your eyes a boost at the end of a long day.

6. Spicy Baked Fries
The seasoning on these thick potato wedges is so tasty, you won't even realize they've avoided the fryer. As the recipe suggests, alter the ratio of paprika or cayenne pepper to amp up the spice.

Instead of delivery or frozen pizza, make:

7. Homemade Bagel Bites
No matter how much we wish for it, pizza isn't exactly a vegetable—but it’s still possible to make a healthy version of the perennial favorite, bagel bites, for a midnight snack! Built-in portion control does these snacks good. To make them even healthier, use whole-wheat bagels, and top with herbs and veggies.

8. Cauliflower Crust Pizza
While the taste won't exactly parallel doughy pizza, this recipe is a savory, healthful, and unique alternative to classic delivery options. Be warned: Making this crust thick will result in more of a shepherd's pie than a pizza; while not quite the same texture, it’s still delicious!

Instead of a drive-through breakfast sandwich, make:

9. Egg and Avocado Sandwich
Superfood avocado automatically ups the nutrition profile of this sandwich… and its natural creaminess will make cheese seem almost subpar in comparison.

10. Egg Sandwich with Wilted Spinach
Eggs and veggies on toast make an excellent, balanced snack or meal (especially when they’re made with whole ingredients rather than obtained via the drive-thru). This healthy option will satisfy your tummy and, thanks to the protein, give you a surge of energy, to boot.

Instead of drive-through quesadillas, tacos, and burritos, make:

11. Chicken Burrito Bowl
Losing the tortilla in favor of a burrito bowl makes for a lighter (and, depending on what you fill the bowl with, gluten-free) alternative to gigantic burritos. Besides, the combination of rice, beans, and lean protein in this recipe need no additions (and ensure long-lasting energy).

12. Healthy Veggie Burritos
Enormous, Mission-style burritos are absolutely fantastic. But given that they often weigh as much as a small child, they can leave us feeling pretty sluggish the next morning. Cook up this healthy veggie burrito instead.

13. Black Bean Quesadillas
When they're homemade, quesadillas are healthy meals (or snacks!) that can be stuffed with virtually every combination of ingredients, whether sweet or savory. This recipe provides a healthy vegetarian dish that can be cooked up in a flash.

14. Avocado Quesadillas
Avocado plus melted cheese equals healthy fats, protein, and (thanks to the tortilla) carbs. To make this recipe even healthier, choose a whole-grain tortilla and keep portions in check.

15. Weeknight Black Bean Tacos
Don't let the concept of a vegan taco deter you from this recipe. The spicy seasoning mixed with piquante lime will tempt even die-hard ground beef fans!

16. Vegetarian: Tacos De Hongo, Chile Poblano Y Cebolla
Like vegan tacos, vegetarian tacos seem like something of an oxymoron. But this recipe packs plenty of authentic flavor thanks to the poblano chiles.

Instead of store-bought grilled cheese, make:

17. Spinach and Artichoke Grilled Cheese
This is another recipe for which the quality of ingredients is key (and will really enable this sandwich to shine). Feel free to omit the sour cream if you’re dairy-free or counting calories.

18. Grilled Portobello, Bell Pepper, and Goat Cheese Sandwich
The meatiness of the portobello and the creaminess of the goat cheese mean that a small sandwich will feel much more indulgent than its size. If you’re Paleo, roast two whole portobello caps ahead of time and use them as buns instead! (Pro tip: If making the Paleo version, try assembling the sandwiches and then melting the cheese in the oven, as pan-frying quickly becomes messy.)

Instead of potato chips and French onion dip, make:

19. Baked Kale Chips
It's easy to eat a whole tray of these superfoods in one sitting—but hey, that just means you're stocking up on vitamin K! The best part about kale chips (besides their addictive crunchiness) is that they can take on any type of flavor, from lemon to garlic to miso, and still be completely wonderful.

20. Roasted Red Pepper Dip
Nutrient-rich red peppers, onion, superfood garlic, heart-healthy olive oil, red wine vinegar, and salt and pepper combine for a healthy, savory dip that will have you coming back for seconds (and thirds, and fourths… ).

21. Healthy Baba Ghanoush (Eggplant Dip)
Baba Ghanoush can prove even more addictive than hummus, but given that many store-bought versions include more mayonnaise than eggplant, it's not always the healthiest choice of dip. While this homemade version still calls for some mayo, feel free to swap in more tahini. Plenty of eggplant provides vitamins K and B6, thiamin, folate, potassium, manganese, and fiber.

22. Roasted Garlic, Sun-Dried Tomato, and White Bean Dip
The rich flavors of this bean dip will shine on any dipping “instrument,” from whole-grain chips to red pepper slices. The creaminess of the white beans pairs beautifully with the savory flavors of the sun-dried tomatoes and garlic.

Instead of the Chinese buffet, make:

23. Healthy General Tso's Chicken Recipe
The sweet-sticky sauce covering General Tso's chicken is understandably addictive, but it most likely has unpronounceable ingredients. Stir-frying the chicken is healthier than sticking it in the deep fryer, while your mind can rest easy with this sauce made from whole, natural ingredients.

24. Tofu That Tastes Good: Stir Fry
The texture of tofu can be off-putting for many, but baking and then stir-frying it in a sweet teriyaki sauce will make it much more firm. This recipe would be delicious with any mixture of vegetables.

25. Light and Healthy Vegetarian Lo Mein
Lo mein is such a wonderful mix of textures that its ingredient list should be just as lovely! To avoid the mystery of take-out lo mein, make a homemade version. This recipe is vegetarian, but stir-fried beef or shrimp would make delicious additions.

Instead of mac 'n cheese from a box, make:

26. Mac 'N Cheese (Vegan and Gluten Free)
While vegan and gluten-free mac 'n cheese sounds nigh on impossible to achieve, this recipe will leave you pleasantly surprised. The addition of cauliflower or white beans enables an even creamier texture and many more nutrients than a powdered cheese packet.

27. Creamy Butternut Squash Macaroni and Cheese
For a slightly gourmet twist on mac 'n cheese, this butternut squash version, with its combination of Gruyere and Romano cheese and crunchy Panko breadcrumbs, is exceptional. The butternut squash adds plenty of nutrition while tinting the dish a vibrant yellow.

Instead of store-bought chicken wings, make:

28. Crispy Baked Chicken Wings
This classic party food can be a stomachache in the making thanks to heavy amounts of oil and spicy sauces. This homemade version will leave you feeling satisfied, not sick, as its crispiness is achieved via the oven rather than the deep fryer.

Instead of traditional PB&J, make:

29. Fried Peanut Butter Banana Sandwich
It was Elvis's favorite sandwich, but that doesn't mean we can’t “healthify” it a bit—and this version still provides plenty of crunch.

30. Apple Sandwiches with Honeyed Peanut Butter, Oats, and Raisins
Don't just eat apples out of hand! Core and slice apples to make these tasty treats. The oats and raisins provide wonderful texture to contrast the crunchy fruit.

Sweet Snacks

Instead of convenience store ice cream, make:

31. Banana Cherry Garcia Soft Serve
This recipe is just as addictive as the original Ben & Jerry's version, but with plenty more fiber and nutrients! Making it at home enables you to add as many chocolate and cherry chunks as you desire, which is definitely another bonus.

32. Peanut Butter, Jam, and Banana Soft Serve Popsicles
Banana soft serve might be the best thing since sliced bread. The creamy sweetness of the blended frozen banana mimics ice cream quite nicely, and it is equally versatile, as these popsicles demonstrate.

33. 5-Minute Avocado Sorbet
By no means do avocados have to be savory. They shine in sweets from brownies to mousse, but the simplicity of this avocado sorbet is spectacular.

Instead of a drive-through milkshake, make:

34. Raw Cookie Dough Milkshake
The more cookie dough chunks, the better, but store-bought cookie dough often contains plenty of scary chemicals. This recipe eliminates unpronounceable ingredients in favor of a banana-based, egg-free cookie dough flavor.

35. Skinny Strawberry Banana Milkshakes
Strawberry shakes may seem more refreshing than their chocolate-based counterparts, but as they rarely include fresh fruit, they aren't necessarily a healthier choice. This simple version packs plenty of antioxidants for genuine health-boosting goodness.

36. Healthy Peanut Butter, Banana, and Honey Milkshake
The textural interplay between the creamy peanut butter and banana base and the crunchy cacao nibs is simply amazing. Adding raw honey boosts sweetness without processed sugars.

Instead of packaged brownies, make:

37. Vegan Gluten-Free Black Bean Brownies
Black beans fill up your tummy with fiber and protein. Strange though the ingredient list may seem, the black beans make these really fudgy, which makes for perfect brownie bites!

38. Skinny Brownie in a Mug
Greek yogurt lends a healthy dose of protein while keeping the mug cake moist. This simple recipe is perfect for those who prefer their brownies to taste like batter!

Instead of packaged cookies, make:

39. "Raw" Cookie Dough (Egg Free)
If there's one sweet snack to love more than cookies, it's cookie dough. To avoid salmonella poisoning, try out this egg-free version of a sweet classic. If you don't have much of a sweet tooth, try lightening up the sweeteners in this recipe to save both calories and your blood sugar.

40. Vegan Single-Serve Oatmeal Chocolate Chip Cookie
These cookies would be healthy enough to eat for breakfast. The banana and chocolate chips elevate baked oatmeal into a chewy, fudgy skillet cookie.

41. “All for One” Chocolate Chip Cookies
This recipe seems nigh on miraculous. Thanks to nutrient-packed ingredients such as coconut flour and molasses, you can eat the entire batch for the caloric equivalent of a single Chips Ahoy cookie! Even more important: You skip out on all the processed ingredients.

42. Cookie Dough Greek Yogurt
Given that this recipe features Greek yogurt as its base, it's much healthier than eating spoons of raw cookie dough. That said, the peanut butter and maple syrup make for an indulgent dessert, which is perfectly offset by the touch of sea salt recommended in this recipe.

43. Quick 5-Minute Healthy Chocolate Chip Cookie Dough Dip (Paleo)
Soaked cashews and coconut butter provide a wonderfully creamy and sweet base for this dip! Apple slices or banana chips would pair well with the coconut-chocolate flavor.

Instead of diner pancakes, make:

44. Flourless Pumpkin Spice Pancakes
Superfood pumpkin is hardly a seasonal vegetable—it's so packed with vitamin A that it deserves to be eaten all year round! These pumpkin pancakes pack plenty of flavor without refined sugars or flours.

45. Oatmeal Mini Pancakes
Oatmeal's versatility is often underrated—here, the oats add a nice textural contrast to these dense pancakes. Oatmeal is also a superfood that can help lower blood cholesterol levels, aid with digestion, and improve metabolism.

46. Greek Yogurt Blueberry Pancakes
Between protein-packed Greek yogurt and antioxidant-rich blueberries, this recipe packs a lot of health benefits without the processed ingredients so often found in pancake mixes! Almond flour could work as a substitute to make this recipe gluten-free (just add a bit more leavener to compensate for the added heaviness).

Instead of a store-bought latte, make:

47. Salted Caramel Mocha Latte
Giant Starbucks mochas are delicious, to be sure, but at close to $5 each, they aren't the most economical option—and besides, they’re often loaded with added sugars. This recipe provides a less expensive way to get that salty-caramel flavor year-round!

48. The Perfect Homemade Latte
This recipe is super simple, and gives an energy boost from caffeine without a sugar crash later on. Flavor as you desire: Mint chocolate chip latte, anyone? Or pumpkin spice? The choice is yours, without any of the side effects of sugary syrups!

Instead of convenience store candy, make:

49. Healthy Gummy Bears
Gummy candies are difficult to resist, but instead of reaching for high-fructose-corn syrup-laden versions, make simple fruit juice-based ones at home. These are just as addictively chewy and sweet, but without the scary ingredients.

50. Healthy Sour Watermelon Gummies
These addictive (and Paleo!) gummies mimic Sour Patch Kids, but their flavor stems from a mixture of fresh watermelon and lemon rather than refined sugar.

51. Homemade Raw Vegan Chocolate
Strong dark chocolate is quite healthy already, but try out this vegan option if you're looking for a milkier (but dairy-free) treat. Adding different types of flavoring (extracts, dried fruits, nuts) to this base would be a wonderful way to add variety!

52. Make Your Own Raw Vegan Chocolate
Maple-coconut vegan chocolate sounds like a dream! Adding crunchy cacao nibs would be a perfect add more texture to this recipe.

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.

If you're unsure what type of workout can deliver not only the results you're looking for, but also the incentive to do it enough to even see results, take heart. Everyone struggles with this at some point—even the fittest people at the gym.

The key is finding something you actually enjoy doing so that you can stay consistent and excited about it. Whether that's a different workout every week or a daily power walk, select something that's realistic for your life and easily accessible so you have no excuse not to get out there and exercise. Read on for ideas of the types of workouts that might work best for you.

If you … get bored easily: Mix it up! If just the thought of hitting the elliptical makes you yawn, then you're probably the type of person who needs a little more variety in your exercise diet. Doing different workouts throughout the week will keep you on your toes—and will allow you to work on strengthening different parts of your body. Set up a loose schedule for yourself so that you stay on track (say, cardio every Wednesday and strength work on Sundays). Or look into a service like ClassPass, available in multiple major cities, where you can test out a gamut of workouts, from Bikram to barre. Who knows, maybe one will stick—and at least you'll have plenty of fun in the process.

If you … thrive on goals: Train for a 5K. Or a 10K. Or a 24-hour spin-a-thon. Whatever looms large in your head as something slightly out of your reach, pick it and go for it. (Just be realistic about your goal: If you've never run a step, 6.2 miles may be too tough of a challenge.) The initial act of registering for the event—especially paying the entry fee—will make you more motivated to get after the goal. Then come up with a training plan that works for your fitness level and lifestyle. Give yourself at least 12 weeks to prep for the event, then plug workouts into your calendar with automatic reminders so that you stay on track with your training. And when you cross that finish line? Celebrate your accomplishment—then go for an even bigger goal.

If you … are too busy to make it to the gym: Get it done at home. Set yourself up for at-home exercise success by investing in a few key fitness items: a yoga mat, medicine balls or kettlebells and light free weights. Then carve at least 30 minutes into your day for sweating it out. (Need a jump start? Check out these low-impact cardio workouts.) Do yourself a favor, and track and share your workouts on MapMyFitness so that you can see your progress—and stay motivated to get it done on the daily.

If you … are supersocial: Get into a group. Join a boutique cycle studio, a local running club or a Masters swim team, or check out CrossFit. Diving into a team environment is fun but also, more importantly, it holds you accountable since it's much more obvious when you bail (and when you're slacking). Plus, when the workout gets supertough, you'll get that "we're-all-in-this-together" vibe that'll have you pushing until the end. Then you can all go out for happy hour or brunch together afterward to toast your hard efforts. Bonus!

If you … are prone to stress: Zen out. The obvious choices here are yoga and Pilates, where you are forced to slow down, focus on your breathing and really tune into your mind-body connection. (Or try these stress-reducing moves that increase flexibility.) But other activities can provide just as much internal peace and with an even better cardio boost. Try swimming laps or going for a hike in your favorite scenic spot. Whatever you do, don't skip your workout: Studies show that just five minutes of aerobic exercise can begin to stimulate antianxiety effects.

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