Category: Health and Lifestyle

‘Great Lock-In’ Emerges as Fall’s Leading Wellness Trend

Staff ReporterHealth and Lifestyle, Politics 0

This fall, the “Great Lock-In” trend encourages individuals to reset their routines and build healthy habits ahead of the holiday season, according to wellness experts.

This autumn, many are embracing a fresh start well before the new year. The “Great Lock-In” trend, which has gained traction on social media, focuses on utilizing the season’s natural slowdown to refine routines, cultivate healthy habits, and reset before the holiday rush.

Experts from various fields have shared strategies to maximize the benefits of this trend and truly “lock in” positive changes.

Laurie Singer, a licensed psychotherapist and behavior analyst based in California, emphasizes the importance of identifying clear, achievable goals. “The act of achieving a goal, no matter how small, propels us forward,” she explains. Singer suggests starting with “small, attainable and realistic goals” and maintaining a weekly task list that includes five to ten items to check off and celebrate.

Examples of these small goals might include taking a 15- to 20-minute morning walk, enjoying a healthy breakfast, or writing down one positive occurrence from the day. “The physical act of checking off the items will leave you with a positive feeling of accomplishment,” Singer notes. These small successes build confidence, which can motivate further progress.

Registered dietitian nutritionist Lauren Harris-Pincus echoes the sentiment that steady, realistic actions are crucial for success. She points out that only 10% of Americans consume the recommended amount of fruits and vegetables daily. “Committing to adding one serving of produce per meal is a simple objective that will bring multiple health benefits,” she advises.

Harris-Pincus also cautions against the pitfalls of perfectionism and guilt. “We are all human. Life happens, and it’s important to give ourselves grace when it comes to our own self-judgment and evaluation of success,” she says.

Marc Santa Maria, vice president of group fitness at Crunch Fitness in New York, warns against the common mistake of “going too hard too soon.” He explains that the “all or nothing” mentality often leads to burnout or injury. Instead, Santa Maria recommends starting with two or three 30-minute sessions a week, choosing enjoyable activities like walking or stretching.

As individuals progress, they can gradually introduce more challenges and accountability, such as enlisting a friend for support or setting shared goals. “I see many people give up on their plans because they’re only focused on the goal and not the process,” Singer adds. “We have to walk before we run.”

Once individuals have established their focus, it is essential to anchor it in reality. Harris-Pincus suggests selecting a single nutrition habit to work on, such as meal prepping or incorporating a half-cup of beans into daily meals to enhance protein intake. “Small shifts, compounded over months, deliver real results,” she notes.

Life can often interfere with our plans, whether through illness, vacations, or work deadlines that disrupt meal prep. “The key is to swing back to your routine as soon as you are able,” Harris-Pincus advises.

For fitness, Santa Maria emphasizes that simplicity is key. He recommends scheduling workouts like appointments and even changing your phone background to an inspiring image to keep motivation high.

As life becomes busier, prioritizing sleep is crucial. “Consistent, sufficient sleep is one of the most powerful ways to support your body and its recovery,” he states.

For mental rejuvenation, Singer suggests incorporating daily micro-breaks—three to five minutes dedicated to breathing, reflecting, or jotting down a positive thought.

Experts agree that a true lock-in extends beyond the changing calendar. Harris-Pincus notes that the goal is to make these habits so ingrained that they seamlessly integrate into daily life.

To maintain progress and avoid reverting to old habits, it can be beneficial to connect with others who share similar lifestyle interests. Singer recommends engaging in activities such as cooking classes for healthier eating or joining local clubs for running, hiking, or cycling. “Surrounding ourselves with like-minded individuals provides support and reinforces our choices,” she explains.

Most importantly, Singer emphasizes, “Don’t stop engaging in the activities that brought you to where you are today.” By fostering a supportive environment and setting realistic goals, individuals can effectively navigate the fall season and emerge with lasting positive changes.

Source: Original article

100-Year-Old Great-Grandmother Shares Secrets to Longevity

Staff ReporterHealth, Health and Lifestyle 0

100-year-old Ruth Lemay attributes her longevity to regular exercise, a vegetable-rich diet, and maintaining a vibrant social life.

Ruth Lemay, a 100-year-old great-grandmother from Virginia Beach, has gained attention for her remarkable energy and fitness routine, which she credits for her longevity. Lemay, who exercises three times a week, rides a recumbent bike for six miles and walks daily, all while adhering to a nutritious diet rich in vegetables.

In a video shared by the health brand evry.day club on Instagram, Lemay showcased her active lifestyle while pedaling on a recumbent exercise bike at the gym. As she completed three miles in 30 minutes, she was asked about her fitness secrets and how she manages to “look so great” at her age. With a smile, she responded, “Then I’ll do 30 more minutes. And I walk — [I’ll] do a mile.”

Lemay revealed that her journey towards longevity began after she retired, when she started walking four miles every day. “That’s just what keeps you going,” she said. “A lot of exercise. Plenty of sleep. I go to bed at 9:30 at night and I eat a lot of vegetables — trying to keep healthy.”

She and her 78-year-old daughter, Annette Parker, frequent the gym three times a week, typically engaging in individual workouts. Lemay’s routine includes riding the recumbent bike for two 30-minute sessions, covering approximately three miles each time, followed by a 1.4-mile walk. Currently, she is working towards increasing her walking distance to a mile and a half.

On days when she does not visit the recreation center, Lemay finds ways to stay active at home. “I still try and walk from one end of my house to the other,” she explained. “It’s 170 steps, 40 times, which is 6,800 steps (3.22 miles).” In an interview with TODAY.com, she expressed her enjoyment of cooking and noted that she drove a car until she was 98 years old.

“I’ve always exercised,” Lemay stated. “I feel fine. I might be a little bit tired after riding the bicycle and the walk, but that’s OK. I don’t expect not to feel tired.”

Reflecting on her past, Lemay shared that her late husband of 56 years encouraged her to stay active. “He said, ‘You just take the dog and go for a walk, and I’ll fix dinner,’” she recalled fondly. This support played a significant role in establishing her active lifestyle.

Parker emphasized that her mother has always been mindful of her diet. Lemay typically starts her day with non-fat yogurt, walnuts, oatmeal with banana and milk, or a scrambled egg with toast. For protein, she prefers chicken, turkey, or seafood. Her diet is also abundant in fruits and vegetables, including red grapes and blueberries.

“I love vegetables. I grew up in the country, and my dad grew all kinds of vegetables, and they were wonderful for you,” Lemay said, highlighting her lifelong appreciation for healthy eating.

Having never smoked and abstaining from alcohol, Lemay feels she is in “pretty good health for [her] age.” While genetics can influence longevity, she noted that she does not have any family members who have lived as long as she has. Her mother passed away from colon cancer at 65, and her father died from a heart condition at 74.

Aside from a heart valve replacement, Lemay has avoided significant health issues throughout her life. Both she and Parker agree that maintaining good mental health and an active social life have been crucial components of Lemay’s longevity.

As Lemay continues to inspire others with her dedication to fitness and health, her story serves as a reminder of the importance of an active lifestyle and a balanced diet in promoting longevity.

Source: Original article

Overlooked Supplement May Slow Aging and Enhance Brain, Heart Health

Staff ReporterHealth, Health and Lifestyle, Medicine 0

Creatine, often linked to muscle building, is gaining recognition for its potential cognitive and heart health benefits, according to registered dietitian nutritionist Sam McKinney.

Creatine is widely recognized for its role in enhancing athletic performance and muscle growth. However, recent discussions have highlighted its broader applications, including cognitive and heart health benefits. This shift in perception is supported by insights from registered dietitian nutritionist Sam McKinney of Life Time Fitness in Minneapolis.

Traditionally associated with gym-goers, creatine is available in powder or capsule form. Celebrities like singer Ciara and actor Mark Wahlberg have embraced the supplement, citing its benefits beyond muscle enhancement. Ciara recently shared with Business Insider that she uses creatine to maintain energy levels throughout the day. Wahlberg has even launched his own creatine monohydrate product, further popularizing its use.

Creatine is a natural compound primarily stored in muscles, with smaller amounts found in the brain, liver, and kidneys. McKinney explains that the body requires adenosine triphosphate (ATP) for energy, especially during high-intensity exercise. Creatine aids this process by donating a phosphate group, which helps produce additional ATP. This function is crucial for increasing power output and force during workouts, ultimately impacting muscle growth and athletic performance.

Recently, creatine has garnered attention for its potential cognitive benefits. McKinney notes that women typically have 70% to 80% lower creatine stores than men, making supplementation particularly beneficial during hormonal changes such as menstrual cycles, pregnancy, postpartum, and menopause. While research on creatine’s effects on cognitive health has yielded mixed results, some studies indicate promising outcomes. For instance, a small study found that individuals with depression experienced improvements when taking 3 to 5 grams of daily creatine, although those with bipolar disorder reported worsening symptoms.

Another study suggested that creatine could support recovery from traumatic brain injuries, showing improvements in symptoms such as amnesia, headaches, and fatigue. McKinney emphasizes that cognitive health benefits may be more pronounced in individuals at risk for lower phosphocreatine stores, including vegetarians, vegans, and the elderly.

Stanford neuroscientist Andrew Huberman has referred to creatine as the “Michael Jordan” of supplements, highlighting its potential as a fuel source for the brain. He suggests that creatine may connect with areas involved in mood regulation and motivation, further underscoring its cognitive benefits.

In addition to its cognitive advantages, creatine may also support heart health. McKinney explains that the heart, like other muscles, requires ATP for energy. Creatine plays a significant role in the heart’s contraction and energy supply, which is essential during periods of increased workload, such as exercise. Research indicates that creatine supplementation can improve outcomes following heart bypass surgery and enhance oxygen balance in the heart.

Combining creatine with nutrients like vitamin B12 may further promote overall energy and heart function. McKinney notes that since creatine aids muscle building, it can also contribute to increased lifespan, as muscle mass tends to decrease with age. “Using creatine can help mitigate these losses and help us to stay strong, mobile, and independent,” she explains. The positive impacts of creatine are most significant when combined with a resistance training routine.

Specific benefits of creatine include improved grip strength and lower body endurance, both of which are indicators of mobility and health in older adults. McKinney references a study suggesting that creatine may help maintain bone strength when paired with a strength training program. The benefits may stem from creatine’s ability to enhance workout effectiveness or from increased muscle mass, which adds tension to the bone and supports its strength.

Daily creatine doses typically range from 2 to 10 grams, with most individuals experiencing benefits from a daily intake of 5 grams. McKinney recommends creatine monohydrate, the most common and well-researched form, as the best option for supplementation.

Despite common misconceptions, McKinney assures that creatine is one of the safest and most effective supplements available for most individuals. It is important to clarify that creatine is not a steroid and does not negatively impact kidney function in healthy people. However, those with preexisting kidney issues should exercise caution when considering supplementation.

The Mayo Clinic states that when taken orally at appropriate doses, creatine is likely safe for use up to five years. As with any dietary supplement, it is crucial to select a product that adheres to recommended manufacturing practices and undergoes third-party testing to ensure quality. Before starting creatine supplementation, experts recommend consulting with a healthcare provider to determine the appropriate individualized approach.

Source: Original article

Strange Kitchen Combo Goes Viral as Workout Booster

Staff ReporterHealth, Health and Lifestyle 0

The honey and salt pre-workout trend is gaining traction, with nutritionists endorsing the combination for its potential to enhance energy levels during exercise.

The key to an effective workout may be found in your kitchen cabinet. A viral trend circulating on social media suggests that consuming a spoonful of honey and salt before exercising can provide a significant energy boost. Proponents of this combination claim it mimics the effects of traditional pre-workout supplements, which are designed to enhance physical performance and energy levels during workouts.

Creators and influencers on platforms like TikTok have been sharing videos of themselves preparing this mixture, often pouring honey onto a spoon or the back of their hand, followed by a sprinkle of salt. Many users prefer natural versions of both ingredients, emphasizing their health benefits. In an interview with Fox News Digital, certified holistic nutritionist Robin DeCicco confirmed that this approach “does make sense” as a pre-workout strategy.

According to DeCicco, the combination of honey and salt mixes a “rapidly digesting carbohydrate” with sodium, both of which can be advantageous for an effective workout. “It’s usually suggested to eat a snack of carbohydrates—often combined with some protein or healthy fats—before a workout to help increase sustained energy and muscle rebuilding,” she explained. “Using honey as the carbohydrate or sugar source fits into this recommendation.” DeCicco noted that alternatives like applesauce or fruit juice could serve a similar purpose.

The popularity of this trend may stem from honey’s quick digestion into the bloodstream, allowing for a rapid energy boost. However, DeCicco does not recommend relying solely on honey and salt before exercising. Instead, she suggests incorporating a more substantial snack, such as whole-grain crackers with tuna or a banana with peanut butter, to provide longer-lasting energy. “These types of snacks will work to provide energy throughout the entire workout,” she said. “They can be consumed one to two hours before exercising, with the honey and salt taken right before.”

DeCicco also emphasizes the importance of hydration, advising her clients to drink electrolytes before, during, and after workouts to prevent dehydration, particularly during intense sessions. “Someone could also put a pinch of sea salt into water mixed with coconut water or fruit juice to achieve similar benefits as honey, minus the antioxidants found in honey,” she added.

As this trend continues to gain traction, it highlights the growing interest in natural alternatives to traditional workout supplements. Whether you choose to try the honey and salt combination or stick with more conventional pre-workout snacks, the key is to find what works best for your body and exercise routine.

Source: Original article

Fitness Experts Discuss Viral Workout’s Surprising Health Benefits

Staff ReporterHealth, Health and Lifestyle, Health/Education 0

Fitness experts are promoting the Zone Zero workout trend, which emphasizes light movement for recovery and health benefits without the strain of traditional exercise.

The Zone Zero workout trend is gaining attention for its unique approach to physical activity. Celebrity trainer Kollins Ezekh describes it as a form of movement that is so gentle it falls below the typical “easy workout” level. Instead of engaging in high-intensity cardio, Zone Zero focuses on light activities that keep the body active without causing strain.

“It’s the stuff that feels almost too easy,” Ezekh told Fox News Digital. “Like walking after dinner or stretching when you’ve been sitting too long.” The essence of Zone Zero is to maintain a heart rate below approximately 50% of one’s maximum heart rate, which translates to activities such as gentle walking, casual stretching, standing instead of sitting, or performing light household chores.

During a Zone Zero workout, individuals should be able to carry on a full conversation without feeling out of breath. This concept is often referred to as “active rest,” which supports recovery and overall health without the stress associated with more intense workouts.

While the Zone Zero approach is gaining traction, experts caution that it is not yet an officially recognized medical category. Organizations like the National Institutes of Health continue to advocate for moderate to vigorous physical activity—such as brisk walking, running, or cycling—as the cornerstone of good health. However, the emerging idea of Zone Zero may encourage more people to incorporate movement into their daily lives, even if they are not ready to commit to traditional exercise routines.

To understand where Zone Zero fits within the broader context of exercise, it is helpful to explore how exercise “zones” are defined. These zones measure the intensity of a workout based on how hard the heart is working. Zone 1, for example, starts at about 50% to 60% of an individual’s maximum heart rate, which might feel like slow walking or warming up. Each person’s experience may vary slightly, but a simple way to gauge this without technology is to see if you can talk easily while maintaining relaxed breathing.

As the intensity increases, Zone 2 corresponds to approximately 60% to 70% of maximum heart rate, which may involve brisk walking or light jogging. According to the Mayo Clinic, this level is effective for building endurance and burning fat. Zone 3 represents moderate effort, where conversation becomes more challenging, while Zones 4 and 5 signify very hard and maximum intensity levels, where talking becomes nearly impossible and effort can only be sustained for short bursts.

The benefits of Zone Zero are notable. Ezekh emphasizes that it helps regulate blood sugar, improves circulation, and facilitates recovery on off days. Additionally, its low-stress nature makes it more likely for individuals to stick with this form of exercise. However, he also points out a potential drawback: relying solely on Zone Zero may not lead to significant gains in strength or endurance.

For those interested in incorporating Zone Zero into their routines, the steps to get started are quite straightforward. A common method to estimate maximum heart rate is to subtract one’s age from 220, a technique recommended by Johns Hopkins Medicine. To remain in Zone Zero, individuals should aim to keep their heart rate below 50% of that calculated number.

If a fitness tracker is not available, individuals can rely on their own feelings to gauge intensity. They should be able to breathe comfortably and converse easily without effort. This can involve slow walking, standing up to stretch, or lightly moving around the house.

“I see it as the foundation—sprinkle it throughout the day, then add in strength and cardio to round out your fitness,” Ezekh said, highlighting the importance of combining different types of exercise for a well-rounded fitness regimen.

As the Zone Zero trend continues to evolve, it may offer a valuable alternative for those seeking to enhance their physical activity levels without the pressure of high-intensity workouts. By promoting gentle movement, this approach could help individuals integrate more activity into their daily lives, ultimately contributing to better overall health.

Source: Original article

Hollywood Icon Maintains Same 12-Minute Workout Routine Since 1960s

Staff ReporterHealth, Health and Lifestyle, Lifestyle 0

Helen Mirren, at 80, continues to advocate for a simple 12-minute workout routine that has proven effective since the 1960s, demonstrating the benefits of consistency in fitness.

Helen Mirren, the acclaimed Oscar-winning actress, is not only known for her impressive acting career but also for her commitment to fitness. At 80 years old, she has revealed that she has maintained a daily 12-minute military workout routine for over six decades.

This workout, known as the XBX (Ten Basic Exercises) program, was developed in the late 1950s by Dr. Bill Orban for the Royal Canadian Air Force. The regimen was designed to enhance the overall fitness of female air force personnel without the need for gyms or elaborate equipment.

In a recent interview with Women’s Health, Mirren expressed her strong belief in the effectiveness of the XBX system, highlighting its accessibility. The program consists of four progressive charts, each featuring ten exercises. Participants can advance through a total of 48 levels, with 12 levels per chart. While the duration for each exercise remains constant, the number of repetitions increases as users progress.

The original Royal Canadian Air Force pamphlet accompanying the XBX program emphasizes a holistic approach to fitness, focusing on vitality, agility, strength, and mental resilience rather than merely building muscle mass.

Mirren has shared that she typically remains within the first two charts of the program and admits, “I’ve never gotten past the second level.” She appreciates that the XBX allows users to start at a comfortable pace and gradually adapt the plan to their individual fitness needs.

Kollins Ezekh, a celebrity personal trainer based in Los Angeles, noted the key advantages of the XBX program. “You don’t need a gym, equipment, or even much time — it’s just 12 minutes a day,” he told Fox News Digital. “That makes it realistic for busy people who struggle to stay consistent with workouts.”

Ezekh further explained that the routine encompasses strength, flexibility, and endurance, providing a well-rounded workout despite its brevity. For newcomers to the program, he advised pacing themselves. “People tend to want results fast, but if you skip ahead too quickly, you increase the risk of injury or burnout,” he cautioned. “I’d recommend treating it like a marathon, not a sprint — take the time to build a strong foundation.”

For older adults or individuals with health concerns, Ezekh recommends obtaining medical clearance before starting the program. He concluded, “Overall, I think it’s a great reminder that fitness doesn’t always have to be complicated. A little consistency every day goes a long way.”

Source: Original article

Eating Mangoes Regularly: Effects on the Body

Staff ReporterHealth and Lifestyle 0

Mangoes, a tropical delicacy known for their sweetness, provide potential health advantages, including the prevention of heart disease and enhancements to eye and skin health.

Mangoes are not only a delicious addition to your diet but also a powerhouse of nutrients with numerous health benefits. These benefits include boosting nutrient intake, supporting immune health, improving digestion, and more.

Rich in essential nutrients, mangoes are low in calories and comprise vitamins such as A, C, B6, and folate, alongside minerals like magnesium and potassium. These nutrients are vital in strengthening the immune system and aiding digestion.

The vitamin C content in mangoes is especially beneficial for the immune system, helping bolster the body’s defenses against infections and illnesses. Additionally, the carotenoid beta carotene found in mangoes helps boost overall immune function.

Mangoes also contribute to better digestive health. Their fiber content aids regular bowel movements, and a study has indicated that daily consumption of one or two mangoes over a month can alleviate digestive issues, including constipation.

With their abundance of antioxidants, mangoes hold anti-inflammatory properties. Antioxidants like quercetin and mangiferin in mangoes may reduce inflammation and the risk of chronic diseases.

Eye health benefits from the beta carotene in mangoes, which is essential for vision. Mangoes also contain lutein and zeaxanthin, which protect the retina and lens, reducing glare discomfort and enhancing visual acuity.

Despite their sweet taste, mangoes can assist in weight management. They are low in calories, packed with fiber, promoting a feeling of fullness, and are beneficial for weight loss goals without leading to rapid sugar spikes due to their low to moderate glycemic index.

Regular consumption of mangoes may lower the risk of type 2 diabetes by improving insulin sensitivity and stabilizing blood sugar levels. The fiber in mangoes plays a role in maintaining healthier blood sugar levels, making them suitable for those looking to regulate their sugar intake.

Mangoes may also reduce the risk of heart disease by managing cholesterol levels. Mangiferin, an antioxidant in mangoes, is associated with lowered blood lipid levels and inflammation, potentially protecting against heart disease.

Furthermore, mangoes are rich in polyphenols, which are antioxidants present in their pulp, peel, and seeds. These compounds defend the body’s cells from oxidative damage, potentially preventing diseases like cancer and type 2 diabetes.

Mangoes enhance skin, hair, and bone health due to their high content of vitamins A, C, E, and calcium. Vitamin C is crucial for collagen production, promoting skin elasticity and combating aging, while vitamins A and E foster healthy skin and hair. Calcium in mangoes supports bone strength, possibly protecting against osteoporosis.

The carbohydrates and fiber in mangoes serve to maintain energy and blood sugar levels throughout the day. Initial studies also suggest that both mango and mango leaf extracts may enhance cognitive functions like memory, attention, and learning.

For a nutritious inclusion in your meals, mangoes can be consumed in various forms—fresh, frozen, or dried. They work well as toppings, sides, smoothie ingredients, or desserts. Proper storage can also extend their freshness; room temperature storage keeps mangoes fresh for approximately eight days, while refrigeration can extend their shelf life to three weeks.

Although generally safe, mangoes may lead to digestive symptoms in some, such as gas and bloating, due to certain indigestible carbohydrates they contain. Individuals with diabetes or those following a low-sugar diet should monitor mango consumption due to their carbohydrate content. Rarely, allergic reactions might occur upon contact with mango skin or flesh, or after consumption. Symptoms could include itchiness, swelling, and hives.

It’s recommended to consult a healthcare provider if you experience any allergic reactions to mangoes, or if you have conditions that might contraindicate their consumption, like a digestive disorder or diabetes.

The health benefits of mangoes are significant, offering support to heart health, the immune system, and digestion among other functions. However, individual health circumstances should guide decisions about incorporating mangoes or any new food into the diet.

Source: Original article

Done Falling for Fad Diets? Here’s How to Lose Weight and Keep It Off Sustainably

Ajay GhoshHealth and Lifestyle 0

Many people strive to lose weight for better health or more body confidence, but with so many tips and tricks, it can take time to figure out where to start.

Fad diets have become popular on social media for those wanting quick results with very little effort, but many of these diets are either ineffective or dangerous. Often, people who do follow these flawed eating plans don’t keep the weight off and keep trying various diets to help them lose weight again. If you’re sick of falling for fad diets and want to shed pounds healthily, here’s how to lose weight and keep it off sustainably:

Listen to experts

Social media and the internet are the top places to find help with weight loss. Unfortunately, many people creating videos or posts sharing various diet tricks or weight loss hacks aren’t experts in the field and may be sharing incorrect or harmful information. Instead of turning to influencers or celebrities, listen to professionals who can help with sustainable weight loss.

Doctor-recommended and expert-backed weight loss programs offer guidance on dieting and exercise that suit your specific needs rather than a one-size-fits-all approach. Tailored diet and workout plans from these programs can help you lose weight sustainably, with the added benefit of being part of a community that can keep you motivated. Rather than focusing on weight loss and rapid results like most fad diets, these programs center around building healthy habits you can take with you for life.

Set realistic goals

Many fad diets promise quick results, but you may have to perform unrealistic and unfeasible tasks, which can cause you to give up when you can’t achieve them. Realistic goals are crucial for setting the stage for sustainable weight loss. They break up a daunting endeavor—losing weight and keeping it off—into doable tasks you can efficiently complete. You can follow the SMART goals model to create a sustainable weight loss regimen. These are specific, measurable, achievable, realistic, and time-bound goals. Instead of saying, “I want to lose weight,” you can create a SMART plan like this: “I want to lose five pounds every month by walking 30 minutes and eating five portions of fruits and vegetables daily.” This example gives you a more achievable goal with actionable steps to follow. It’ll be easier to achieve than setting a vague or ambitious goal, helping you stay motivated on your journey.

For instance, getting good sleep can be essential for sustainable weight loss. Research published on JAMA Network Open found that people who changed their sleeping habits and slept longer than 6.5 hours reduced their daily energy intake by approximately 270 calories on average than those who were sleep deprived. Stress management can also help with sustainable weight loss, as stress triggers the production of the stress hormone cortisol, which causes additional weight gain. Both cortisol and sleep deprivation can stimulate appetite and increase cravings, impeding weight loss. By taking measures to address sleep and stress issues, such as following a bedtime routine, reducing screen time, or meditating, you can pave the way for sustainable weight loss and weight management.

Make weight loss enjoyable

One reason fad diets hardly ever yield long-term success is that they are often restrictive approaches to weight loss. However, you can still incorporate what you love when dieting or exercising, making weight loss easier. You may have heard about cutting out carbohydrates or fats, but rather than eliminating these foods you love, you can find ways to keep them in your diet by striving for balance and moderation instead of restriction.

Exercising on your terms can help you stay more consistent. Rather than forcing yourself to do intense workouts or sports you don’t enjoy, physical activity through walking, dancing, swimming, or other fun exercises can help you stick to a routine and shed pounds sustainably.

Of course, some people still struggle to lose weight using these traditional strategies, and it’s not their fault. Often, genetics and other factors get in the way. If this is the case for you, then weight loss drugs might be worth considering over fad diets. 45% of adults expressed some interest in these medications if they were shown to be “safe and “effective,” and while not without risks or side effects, products like Wegovy, Mounjaro, and Ozempic have proven effective for weight loss. If you’re unsure of any weight loss strategy, talk to your doctor before engaging with any weight management approach.

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