Physical Health

As a registered dietitian, I’ve seen and heard my fair share of diet and weight loss myths. Especially during this time of year when goal setting, weight loss, and overall health are on everyone’s minds, it can be challenging to discern fact from fiction. And with technology at our fingertips, there are many sources of information that are simply more harmful than helpful. So while I always recommend considering the source, I don’t think reading research papers is necessarily anyone’s idea of a good time—which is why part of my job is to break down these myths in order to help others achieve their health and wellness goals. Read on for the 10 weight loss myths I hear most often as a registered dietitian and how to actually achieve your goals.

Myth #1: Losing weight is a linear process
Anyone who has ever tried to intentionally lose weight, whether it be to improve their overall health or simply to feel more confident in their own skin, knows that the journey is a classic case of Instagram vs. reality. Weight loss relies on a variety of factors and is really more of a jagged up-and-down than a straight line. I’ve seen first hand how discouraged individuals can feel when they’re doing their best and the scale is not going in the “right” direction. If this is the case for you, remember that it’s about the steps to get there rather than the end goal. Cliché, I know, but making small, sustainable changes will result in lasting habits in the long run. 

Myth #2: You need to be in a large caloric deficit
Whenever someone tells me they are trying to eat 1,200 calories or less per day in order to lose weight, alarm bells immediately ring in my head. For the average adult, 1,200 calories is way below your daily needs, yet we have been conditioned to think that eating less automatically means we will lose more weight. In reality, eating too few calories can actually stall weight loss and cause you to miss out on key micronutrients from food sources. The truth is, every individual requires a certain amount of calories to maintain normal body functions (you can calculate your daily caloric needs here). For most people, a modest deficit of even 200 calories per day can help achieve sustainable weight loss, but it’s more important to focus on the quality of your food than the calories. As always, speak with your health care provider prior to beginning any sort of weight loss journey.

Myth #3: Fat makes you fat
If you’ve been around as long as I have (which admittedly isn’t that long), you may remember the peak of low-fat food labels in the ’90s (Snackwell cookies, anyone?). The low-fat frenzy took the ’90s by storm and had everyone believing that eating excess fat would, in fact, make you fat. In truth, fat alone doesn’t cause weight gain. It is an important macronutrient that the body needs for nutrient absorption and hormone production. Additionally, poly and mono-unsaturated fats have been shown to decrease the risk of cardiovascular disease and lower LDL cholesterol. So when it comes to looking out for your overall health, opt for those heart-healthy, unsaturated fats found in foods such as avocados, walnuts, flax seeds, and salmon.  

Myth #4: All calories are equal
By definition, calories are a measurement of energy. All foods (even healthy options) contain calories. So in essence, all calories are equal as a measurement in a lab, but what calories do to your body is very different. I’ll spare you the science lesson and just say that every food goes through different metabolic processes, which affect your overall metabolism, hormones, hunger/fullness levels, and weight. When it comes to losing weight, whole, fibrous foods and lean protein will put your gut to work (in a good way!), resulting in a metabolism boost. 
 
Myth #5: You need to eat more protein to lose weight
Admittedly, this isn’t totally false. Protein is an important macronutrient that helps keep us full, build lean muscle mass, and repair tissues. And some research has shown that increasing the amount of protein in your diet can lead to weight loss. But these days, there is so much confusion around how much protein you actually need. While a general rule of thumb is to aim for .8 grams of protein per kilogram of body weight per day, don’t go pulling out your calculator just yet. The amount of protein you need can vary significantly depending on your physical activity level, age, gender, or if you’re pregnant and/or breastfeeding. So instead of focusing on grams and percentages, opt for adding nutrient-dense, lean protein sources into your meals and snacks like eggs, legumes, tofu, fish, and chicken. 
 

Myth #6: Weight loss supplements will help you lose weight—fast
Supplements are exactly like they sound: a supplement to your overall diet. As a dietitian, I always recommend food first and supplements to fill in the gaps. There’s no shame in taking daily vitamins or minerals to help promote your overall health (hello, vitamin D), but I often see people falling victim to weight loss supplement claims. There’s the old saying of, “If it sounds too good to be true, it probably is.” So before you buy the skinny tea, keep in mind that at best, it won’t replace eating whole foods. At worst, it could be damaging to your body.

Myth #7: Carbs make you fat
Is butter a carb? No. Do carbs make you fat? Also no. For decades, we have been taught to demonize foods such as white bread, pasta, pastries, etc. And I am here to say that carbs are not the enemy. No one food, or macronutrient, is responsible for weight gain. In fact, your body needs carbs to produce energy for your cells. You may be wondering, “Why is eating low-carb so trendy then?” Currently, there are studies that have exemplified how eating a lower-carb diet can aid in weight loss.
However, when people are successful with “low-carb” diets, that’s usually because they’re cutting out sugary or processed foods and not because whole carbohydrates can cause weight gain. That being said, nutrition is not a one-size-fits-all approach, so what works for some may not work for others. When it comes to eating carbs in your diet, I recommend opting for fruits and veggies, whole grains, and legumes. These will help keep your blood sugar stable while optimizing overall health. 

Myth #8: Healthier foods are more expensive
For many people, a barrier to achieving health and weight loss goals lies within their financial constraints. Walk into any grocery store and it’s easy to see why choosing healthy foods can seem financially unattainable. Fortunately, choosing foods to achieve your health goals without compromising your budget is attainable. When shopping for produce, don’t forget about frozen and canned goods. Both are budget-friendly options and are just as nutrient-dense. However, I recommend choosing low-sodium or no-salt-added canned goods.
For fresh produce, check and see if your local store has an “ugly” or slightly damaged section, which includes fresh produce at a reduced cost (a few bruises doesn’t mean less nutrient value). Grain staples such as brown rice, oatmeal, quinoa, and whole wheat pasta are great items to base meals around while typically being cheaper in cost. Lastly, protein sources such as canned tuna, frozen chicken breasts, or canned legumes are easy ways to get more bang for your buck.

 
Myth #9: You have to give up your favorite foods
When I tell people I’m a dietitian, they often assume I only eat “healthy” foods and I’m going to police their plate too. The same goes for clients wanting to lose weight. I’ve had so many people tell me they’ll never be able to eat pizza and lose weight or that they shouldn’t enjoy their favorite dessert because it will ruin their progress. Luckily, this is completely untrue. I always remind clients that all foods fit and you can definitely enjoy that dessert while also choosing foods that supply your body with sustained energy. The key is not to take away from your meals but instead add nutrient-rich options. An example of this could be eating a side salad with your Friday night pizza. This creates a better balance for your body while also bringing joy to your life. 

Myth #10: It’s all or nothing
Akin to giving up favorite foods, many clients believe they have to go “all in” or cut out all processed foods and exercise seven days a week in order to be successful with weight loss. Having an all-or-nothing mentality leads to burnout and can make us feel as if we are lazy, a failure, or have no willpower (not true, by the way). So what really works when it comes to mindset? Some of the very first things I ask when someone tells me they want to lose weight are, “What is your ‘why?’ Why do you want to lose weight? Is it to feel strong in your body, have more energy, or run around with your kids?”
Whatever the reason, this is the inspiration and motivation that you will keep coming back to to achieve your goal(s). In the end, it is not about having a lack of willpower or being lazy, it is about understanding your “why” and how to make meaningful changes to your daily habits and routines to live into your “why.” If you are struggling to find your why, ask yourself: How would losing weight make me feel? What does my healthiest self, physically and mentally, look like? What are my values or what do I value?

Small, Easy Changes to Make If You Want to Lose Weight More

I’ve been coaching clients looking to achieve weight loss for years and writing about weight loss for even longer, and here’s what I know to be true: The tips or fads that make headlines typically don’t work in real life. Weight loss often feels frustrating and impossible, and the fact that we relate weight to self-worth makes it emotionally exhausting. Just like you, I am so over the confusion around weight loss and tips that never work. So to help you achieve your healthiest weight once and for all, I’m asking top experts for what they (actually) recommend.  
A brief prelude: Your weight says nothing about your health or worth. There are lots of ways to feel healthy (instead of just look healthy) and lots of ways to improve your self-love that has nothing to do with changing your appearance (because that’s kind of counter-productive). However, if weight loss is a goal because you feel out of touch with your body, lack energy, or because it was recommended by your doctor to improve your health, that’s OK too. Let’s stop judging all women for the health goals they have and instead focus on what will make us feel best, whether that means weight gain, weight loss, or no weight change at all. If your 2022 goals do have to do with weight, read on for sustainable tips from a celebrity weight specialist.
I’ve been lucky enough to interview some of the coolest health experts around the world, but I’ll be honest: This one had me a little star struck. Corey Calliet is a personal trainer for Hollywood’s biggest stars, was a leading trainer on E!’s Revenge Body by Khloe Kardashian, and is best known for transforming Michael B. Jordan for the Creed trilogy as well as Black Panther (I think I can speak for all of us when I say thank you, Corey). Here are six things he swears by for reaching a healthy weight:

Meet the expert
Corey Calliet
body transformation specialist and personal trainer

1. Keep yourself nourished
While some weight loss experts may rely on what not to eat (which is just damaging, BTW!), Corey focuses on what to eat. To keep it simple, he recommended basing meals off of a simple formula to get a wide variety of nutrients in your diet. “Eat to fuel your mind and body. Aim for three quality, nutritionally dense meals per day. Think: colorful, balanced, and fulfilling,” he said. “When constructing your plate, be sure to get a good source of protein, accompanied with an energy-enriching carbohydrate (whole grains, sweet potato, etc.), colorful veggies (not only great for much-needed nutrients but also to add quality volume to your meal), and a healthful source of fats (avocado, nuts, omega-rich oils, etc.).” Corey also recommended having high-quality snacks on hand if hunger or cravings strike. Try fruit and veggies that are easy to eat on the go, nuts or seeds, or a whole-food protein bar. 
 

 
2. Hydrate (more than you think)
So you already know drinking water is important for your health, but proper hydration affects weight goals more than you think. “A majority of the population in the U.S. is estimated to be chronically dehydrated,” Corey explained. “The body often mistakes hunger for a need for hydration, so if you are behind on your water goal for the day and catch a craving, make sure you drink some water before reaching for the food.” In other words, dehydration can be responsible for many symptoms, but one of them is hunger or cravings when the body does not actually need or want food. Corey also suggested to start water consumption as soon as you wake up and steadily drink throughout the day. If plain water is boring or you want to make it more exciting, try adding fresh fruit or unsweetened cold-tea infusions for natural flavor.

3. Eat mindfully
Weight and overall health are not just about what you eat but also how. If you’re eating all your fruits and veggies but still eating lunch at your desk or downing food on the go, you’re missing a major piece of the puzzle. “First and foremost, enjoy eating your food,” Corey said. “Mindful eating allows us to be more in-tune with our bodies and know when we have eaten what we need. Mindless eating happens when we are distracted, and it can lead to overeating.” When we mindlessly eat, we’re unable to actually feel when we’re full, which can lead to overeating. Also, if we’re not truly enjoying every bite or not mindful about the deliciousness on our plate, we won’t be satisfied, which can lead to more cravings later. You don’t need to measure out your food or look to serving sizes for portion control. Instead, you just need to eat more mindfully—your body will tell you the portion it needs. 

4. Find hidden ways to move
I don’t know who needs to hear this, but there are lots of ways to work out and get in shape that does not have to be a two-hour weight lifting session or intense HIIT workout. In fact, Corey’s main focus as a trainer is not just about where to fit in time at the gym or workout classes but where to move more throughout our lives. He suggested parking farther away from the entrance, taking stairs instead of the elevator, or taking your next conference call standing up or walking if possible. In general, add more non-exercise movement to your life. Walk your dog more often, stand while working, try gardening if you have a yard, clean your house more, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls.

5. Stress less
Yes, stress over weight gain is worse for your body than the actual weight gain. It sounds like an unfair cycle that stress about our bodies can actually prevent us from losing weight, but it’s also an important reminder that the way we feel emotionally is more important for our health than what we eat and how we move. And not just stress over appearance but chronic stress in general—whether it’s about work, relationships, or what to eat for dinner—can affect weight. “Stress hormones wreak havoc on our bodies, especially our immune and metabolic functioning,” Corey explained. “Take care of your mind. Take the time to reflect and release at the end of each day while giving yourself the time to unwind (even if only for a few minutes).”

6. Prioritize sleep
Bad news for those of us who stay up way too late bingeing Netflix: Getting a good night’s sleep is crucial for maintaining a healthy weight. “Don’t underestimate the power of quality sleep,” Corey said. “Find your best routine to ensure good, consistent sleep hygiene.” Not getting seven to nine hours of quality sleep a night can make you eat more than what your body needs because the body releases hunger hormones when it didn’t get enough sleep. A lack of sleep can also affect how your body stores fat, which can make maintaining a healthy weight more difficult. Revamp your nighttime routine to help you fall asleep faster and make sure to always get at least seven hours of sleep.

7 Weight Loss Tips You Haven’t Tried Yet (We Promise) More

When we think of health, we’re so programmed to immediately think of weight loss, as if a number on the scale or the size of our jeans contain secret insight to the health of our organs or how long we’re going to live. For decades (and even centuries), women have focused on how to look healthy, using diets, restrictions, and mental stress that actually left them unhealthy. So this preface is my plea to you, dear reader, to care more about the factors that make you feel healthy: eating an abundance of foods that give you an abundance of energy, moving the body in whichever ways feel best on a regular basis, and prioritizing your mental well-being, however that looks like to you. 
But if weight loss is a goal because you feel out of touch with your body, lack energy or confidence, or because it was recommended by your doctor to improve your health, that’s OK too. Let’s stop judging all women for the health goals they have and instead focus on what will make us feel like our truest, happiest, most energetic selves, whether that means weight gain, weight loss, or no weight change at all. If your goals do have to do with weight, you should know there’s way more to the equation than just diet and nutrition. And if you think you’ve tried everything with no success (or are exhausted trying to find answers), I got you. Here’s why diet and exercise are not the only factors of weight loss and what to look for as well. 

Why are there more factors than diet and exercise?
We’ve been taught for years that the “eat less calories and burn more calories” is the one and only weight loss formula, but that’s just not true. For one reason, not all calories are created equal (300 calories from a frozen Lean Cuisine meal do very different things to the body than 300 calories of nutrient-dense, fresh fruits and veggies) and our bodies need an abundance of high-quality calories in order to survive, much less to do a hard workout, ace a work presentation, or chase after kids (PSA: calories are a good thing, not something to limit or restrict). Also, every body is different—the types of food, habits, and exercise that is best for your body will be different from what’s best for someone else.
Finally, the body is a living, breathing, digesting organism. The way it works, holds onto weight, and loses weight are much more complex than a system of measurement created in a lab (i.e. calories). So if you’ve been going off of the diet-and-exercise equation with no success, as a health coach, I’m not surprised (rest assured that I see it all the time). I asked doctors, nutritionists, and other experts to weigh in (pun intended) on the crucial factors you may not have been told about from diet books or exercise programs. Read on for some expert advice, and then talk to your doctor about what plan, routine, or changes may be right for your body. 

We’ve been taught for years that the “eat less calories and burn more calories” is the one and only weight loss formula, but that’s just not true.

Other factors for weight loss:

1. Hydration
Proper hydration is crucial for every function of the body, so of course it can affect your weight too. “When the body becomes dehydrated, it slows down the metabolism,” stated Dr. Allen Conrad, BS, DC, CSCS, the owner of Montgomery County Chiropractic Center. “The amount of water you drink is directly coordinated to helping your body function at its best, and this is especially true for helping weight loss.” Also, besides just the physical effect of hydration, hunger cues are often times thirst cues, which means we may be eating more than the body needs when we’re not properly hydrated.
If you start feeling hungry soon after eating a big meal, drink a big glass of water before reaching for a snack, and drink more consistently throughout the day. How much water you need depends on your body and activity levels (listen to your body’s thirst cues and talk to your doctor to find what’s best for you), but a good rule of thumb to start with is to drink at least half your weight in ounces per day.

2. Stress
Let me introduce you to a fact that changed my relationship with my body: Stress over weight gain is worse for your body than the actual weight gain. It sounds like an unfair cycle that stress about our bodies can actually prevent us from losing weight, but it’s also an important reminder that the way we feel emotionally is more important for our health than what we eat and how we move. 
“Chronic stress can result in increased inflammation, high blood pressure, and brain fog, which impacts both our emotional and physical health and leads to weight gain,” said Kayla Girgen, RD, LD, a registered dietitian specializing in weight loss and founder of Nutrition Untapped. “Find quiet time to relax and partake in hobbies you enjoy to help reduce stress and mental strain.” Whether you’re constantly stressed at work, going through a tough time in your relationship, or put pressure on yourself to look a certain way, get curious about how it might be affecting your body and work with a therapist to come up with a stress-relief plan that’s best for you. 

3. Sleep
Bad news for night owls or early risers: Getting a good night’s sleep is crucial for maintaining a healthy weight. “One of the most undervalued steps in weight loss is the importance of sleep,” said Jamie Hickey, a NASM, FMS certified trainer, registered dietician, and founder of Truism Fitness. “Insufficient sleep contributes to obesity and weight gain in many ways. For one, when we don’t get enough sleep, our bodies release hunger hormones like ghrelin. Sleep also affects thermoregulation, and how the body regulates its temperature affects weight. Lastly, sleep enables lipogenesis (fat synthesis) in the digestive system, so we can better use fat for energy instead of storing it.” In other words, not getting seven to nine hours of quality sleep a night can make you eat more than what your body needs, and it can also affect how your body is able to regulate temperature and encourages fat storage, which can make maintaining a healthy weight more difficult. 

4. Gut health
Nutrition and diet are not just about what you eat but also about how the body digests whatever you eat. In fact, multiple recent studies have proven a direct correlation between weight gain (or loss) and the gut microbiome, including that gut health can predict the body’s response to weight loss efforts. In other words, a healthier gut means a healthier weight, and vice versa. “Your gut health can greatly affect weight loss,” agreed Heather Hanks, a nutritionist and expert for USA Rx. “The more good bacteria you have in your gut, the easier it will be to lose weight. For example, one study found that taking a probiotic was linked to significant decreases in fat mass, weight, and BMI.” Especially if you have healthy diet, exercise, sleep, and stress levels and still have difficulty with weight, talk to your doctor about testing gut bacteria through stool tests or taking a probiotic to improve the health of the microbiome.

5. Vitamin levels
Gut bacteria is not the only thing to check if you’re looking to reach a healthy weight. For patients who are struggling with weight loss, Dr. Judson Somerville, MD, a pain medicine doctor and best-selling author, recommended checking vitamin levels, particularly vitamin D3. “Optimal vitamin D3 levels are crucial for weight loss for three reasons: Lack of vitamin D3 can increase hunger levels and appetite, vitamin D3 speeds up metabolism by 20-30% so you can burn more fat, and vitamin D3 blocks non-essential fat absorption,” he explained. Weight loss can be a symptom of insufficient vitamin levels or your body’s way of telling you it needs something, and that something might be a certain vitamin or nutrient. Who needs a dangerous diet pill when the nutrients your entire body needs for optimal health help with weight regulation too?

6. Hormones
You might have heard of hormones like estrogen and progesterone (related to menstruation and reproductive organs), stress hormones (like cortisol), or even happy hormones (like serotonin), but the hormonal circuit is actually quite complex and affects a wide variety of functions throughout the entire body. They can affect many aspects of health like mood, sleep, hunger, reproduction, sex drive, and—you guessed it—weight. 
“The many hormonal circuits in the body can cause weight gain or loss,” explained Dr. Carrie Lam, MD, FAAMFM, ABAARM, a physician specializing in nutritional and anti-aging medicine. “Particularly the thyroid regulates the metabolism of every cell in the body, and thyroid issues can result in inexplicable weight gain (especially weight gain around the middle). Dysregulation of the bioenergetics circuit can cause weight gain and slow the metabolic rate. As with every circuit in the body, hormones exist in a delicate balance, so when one becomes dysfunctional, the others often follow.” Talk to your doctor about thyroid health or if you suspect you might be suffering from a hormonal imbalance.

7. Food sensitivities
Food sensitivity is another reason why diet is not just about what you eat but also how your body responds to what you eat. Even what a nutritionist or doctor has deemed “healthy” may not be healthy for your body (read: every body is different and needs different things), so getting to know what is healthy for you can be key to maintaining a healthy weight. “Identifying any food sensitivities can help you get rid of stubborn weight,” suggested Maru Dávila, a celebrity weight loss expert, best-selling author, and integrative nutrition coach.
“When you eat foods that you are sensitive to, your body reacts as if the foods are invaders, causing inflammation and water retention that will make you gain weight and eventually damage your cells and organs. Eliminating the foods that you are sensitive to can result in a rapid and dramatic weight reduction.” Check with your doctor about food sensitivity tests (like traditional allergy tests or stool tests) or try an at-home kit. 

8. Your emotions
Beyond getting stressed about a busy schedule, long to-do lists, or short deadlines, how happy you are or past emotional trauma can result in unhealthy weight too. Dr. Adrienne Youdim, MD, FACP, is an internist who specializes in weight loss and owns her own weight management practice in Beverly Hills. She looks at all the physical elements from diet and exercise to sleep, stress, hormone levels, etc., but what makes Dr. Youdim so unique (and successful) is that she acknowledges that emotions are often a factor of weight (in fact, she wrote an entire book about it). “Adverse childhood events have been linked to excess weight,” she said. “In a study on obesity conducted by the CDC, nearly 66% of participants reported at least one adverse or traumatic event in childhood. Any abuse increased the risk of obesity by 8% and the risk of severe obesity by 20%.”
What do all these statistics mean? There’s a proven link between obesity and past traumatic events, AKA emotions can affect weight (Dr. Youdim often prescribes therapy as part of weight loss plans). Emotions are not just mental and the mind is not its own entity; the mind and body are connected and emotions are felt physically as well. Always seek out professional help if you’re dealing with emotional distress (whether it’s past or present) so you can be your happiest self, but also know that weight is one of the many ways our bodies communicate with us what they need—and often, what that is is comfort, relief, and joy.

This article is intended to provide inspiration to help you reach your health goals, not as treatment for an eating disorder. If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

7 Weight Loss Tips You Haven’t Tried Yet (We Promise) More

The weather is gloomy, you’re busy AF, and nine hours of sleep is an occasional luxury instead of a daily occurrence—of course you’re lacking energy RN. This time of year is when we start lacking motivation to keep up with our workout routines and crush our career goals, all because we’re feeling a little lethargic. Staying on the couch for hours and watching Hallmark movies sounds much more tempting than working an extra hour or going for a run, leaving us to depend on a second, third, or fourth cup of coffee in hopes that we push through feeling sluggish and unmotivated. But when low energy has you dragging your feet, a cup of coffee, candy bar, or afternoon nap might not be enough to boost energy (and may even be making it worse in the long run). Instead, try these five hacks to treat low energy at the source, improve productivity, and boost motivation so that you can crush your health goals, no matter how much your schedule or the weather tries to hold you back.

1. Try CBD
We’ve talked a lot about CBD for relaxation, deeper sleep, and even help reaching orgasms, but the super ingredient should not just be reserved for the bedroom. Yes, CBD can help promote a sense of calm and stress relief, which in turn promotes sleep and relaxation, but it doesn’t make you tired or have lower energy. In fact, CBD can help promote focus, increase productivity, and alleviate certain symptoms that might be negatively impacting your energy levels (like stress or chronic pain). Whether you need more energy for a busy workday, packed schedule, or tough workout, CBD might be the secret ingredient you’re missing.
We love Equilibria because their products are high-quality, organically grown, and made without GMOs, heavy-metals, and pesticides—it’s basically like the farm-to-table version of CBD (and when it comes to supplements, it’s so important to know where they’re coming from). To increase energy, focus, and productivity while staying calm and relaxed (unlike your caffeine high), add the Daily Drops to your morning coffee for sustained energy throughout the day, rub the Energy Roller onto pulse points for a boost before meetings or workouts, or take the Daily Softgels for increased energy over time. 

Equilibria
Daily Drops
Use code theeverygirl for 20% off your first order!

Equilibria
Dynamic Roller
Use code theeverygirl for 20% off your first order!

Source: Beth Gillette for The Everygirl

2. Manage stress
PSA: Stress consumes a huge amount of energy, both physically and mentally—especially during this time of year when we have busy to-do lists and loaded schedules on top of regular everyday stressors. It’s crucial to have a stress management plan, whether it’s taking regular breaks from work, scheduling two or three days a week for alone time, or having regular therapy sessions. In addition to a stress management plan, try reducing it altogether wherever you can. Streamline your decision-making (try meal prepping or planning your OOTDs in advance), prioritize only what needs to get done each day, and rearrange your budget to outsource tasks you don’t need to do (like treating yourself to a cleaning or meal delivery service). Even the little things that don’t seem as stressful (like daily chores or picking out outfits) can add up. Limit the small sources to allow room for necessary stressors (like a huge work presentation) so you’re not overwhelmed.
 
3. Be intentional about your sleep
If you’re getting enough quality sleep at night, you should have enough energy to get through your whole day (yes, that means without three cups of coffee). If you’re feeling sleep deprived, you may think the obvious answer is to fit in a nap after work or on your lunch break. However, naps throughout the day might be impacting your ability to fall asleep at night or throw off your circadian rhythm, leading to a lack of energy throughout the day. Instead, get to bed 10 minutes earlier every night until you’re waking up without an alarm and feel well-rested during the day. Have a nighttime wind-down routine to prepare your body for deep sleep by dimming lights, taking a warm shower or bath, and doing a screen-free relaxing activity like meditating, journaling, or reading a book (stick to relaxing, easy reads instead of thrillers or mysteries that will get your brain going). 

4. Move the body
When you’re lacking energy, the last thing you want to do is exercise. In fact, you may even skip a workout altogether due to low energy (guilty). While you should always prioritize rest when your body needs it, movement can help with the occasional (and seasonal) lethargy. There are many biological reasons that exercise boosts energy, like increasing circulation in the body and releasing feel-good hormones, and many people swear by a quick workout as an alternative to their afternoon coffee. It may sound counterintuitive, but expending whatever you feel like you’re lacking will bring more of it to you. When you spend a little energy to go for a walk, do a fast yoga flow, or do some jumping jacks in between Zoom meetings, you’ll be bringing more energy to you to feel more alert for the rest of the day.

Source: Maddie Galassi for The Everygirl
 
5. Get outside
When the temperatures drop and the weather is gloomy, we’re less inclined to want to take a walk on a lunch break or drink our morning coffee in our yards, but getting fresh air can dramatically improve energy levels. Because being outdoors can have restoring effects, it can decrease fatigue and improve focus. Forest bathing is a Japanese practice that has been around for thousands of years for its mental and physical benefits (including increased energy levels), and one study even found that participants’ energy bounced back when they just looked at pictures of nature. If it’s cold where you are, try to bundle up and take a brisk walk when you feel an energy slump coming or get some sunshine first thing in the morning. If all else fails, try a light therapy lamp that mimics the effects of the sun (safely) to improve the low energy you might be feeling due to lack of sunlight. 

Constantly Feel Fatigued? Here Are 10 Things You Can Do

This post includes a sponsored mention of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

You know her, you love her, and you grew up with her on Pretty Little Liars and rooted for her in You (I’m a Peach fan forever): Shay Mitchell is the relatable-but-stunningly-gorgeous queen we didn’t know we needed. Despite her unreal mansion, undeniable fame, and multi-million dollar company, she’s relatable enough to be our best friend (I mean, she posts herself eating pizza, so that’s something, right?). But there’s another superstar on her team who helps Shay be, well, Shay, and she’s becoming a celeb in her own right.
Kelsey Heenan is a celebrity trainer, media personality, keynote speaker, and fitness host. Most recently, she was featured on Shay Mitchell’s workout series (it’s like breaking a sweat with Shay for free and from the comfort of your own home). What impressed me so much about Kelsey is not only that she has a celebrity clientele as impressive as her biceps, but her whole mission is to help people love and accept their bodies through food, nutrition, and mindset shifts. So, being the wellness nerd I am, you know I had to grill Kelsey for all her best nutrition and fitness tips to achieve your healthiest body ever. Read on for nine of her best secrets to crush a workout, eat foods that nourish your body, and help you get toned (Shay-Mitchell approved):

Meet the expert
Kelsey Heenan
Celebrity Trainer, Nutrition Coach, and Co-Founder of HIIT BURN
Kelsey has been featured in publications like Shape, Women’s Health, Forbes, and Nike Training, and she works with clients to improve their relationship with food, exercise, and their bodies.

1. Focus on progressive overload
Between HIIT, yoga sculpt, or good old fashioned strength-training, there’s a lot of confusion over the best type of workout to get stronger, but Kelsey is a big believer that strengthening is as simple as increasing intensity overtime, whatever that looks like to you. Her #1 tip for clients looking to get stronger is progressive overload. “Over time, increase the amount of resistance and tension you are putting on your muscles. Simple examples of this are lifting heavier weights or increasing reps of challenging bodyweight strength movements like push-ups and pull-ups.”
In other words, be strategic about reps and weights. When you feel comfortable with one weight or rep count, increase slightly for a greater challenge and to strengthen muscles (but make sure it doesn’t sacrifice form so you don’t risk injury!). Also, be patient. Don’t start with 10 pounds and expect to get to 30 pounds by the end of the week. Take a couple weeks to feel comfortable with 10 pounds, increase to 12-15 pounds for a week or two, then move up to 20 pounds, etc. 

2. Aim for just five minutes
Spoiler alert: Even celebrity trainers can lack motivation. Whether it’s a busy day, a change in seasons that makes you feel lethargic, or just a period of life where you don’t feel like getting to the gym, Kelsey tells her clients that the most important thing is just to do five minutes of something. “During days and seasons where it feels impossible to stay motivated, commit to moving for just five minutes,” she said. “Stretch, walk, or do some squats and push-ups. Once you start moving, it’s often easier to keep going. If you still aren’t feeling it after five minutes, then be done for the day. Either way, you stayed true to your commitment and did what you said you’d do.” No, you don’t need to fit in a 60-minute intense workout every day to be fit. You just need to commit to five minutes when you’re lacking motivation.

3. Prioritize whole foods, but be flexible
I’m a huge fan of Kelsey because even though she’s a celeb trainer and a top expert in health, her approach is, well, approachable. You know I had to pick her brain for her best nutrition tips (because I refuse to believe that Shay Mitchell eats nothing except pizza, as her Instagram portrays). Her answer: Prioritize whole foods, but be flexible. “Prioritize one-ingredient foods for the majority of your meals like meat, veggies, avocado, nuts, rice, fruit, etc., but also enjoy your favorite foods periodically,” she suggested. Your diet should not feel restrictive (that’s just a recipe for failure), and food should not be separated into two different lists of ‘Eat This’ and ‘Don’t Eat This.’” 
Instead, a healthy diet is a series of mindful choices to nourish your body and mind as much as possible. Kelsey gave an example of being on vacation: If you know you’re hitting up a delicious pizza spot for lunch, choose a veggie omelet at breakfast instead of French toast or split the French toast with the table so you can have a few bites but can still prioritize nourishing protein and veggies. Bottom line: Make choices that make you feel good while still allowing yourself to eat your favorite foods. “If an approach to nutrition is too strict, it will always be a means to an end.”

4. Make sure you enjoy the workout
No matter what workout you heard is best for weight loss, toning, or strengthening, it doesn’t matter if you’re not enjoying it enough to want to do it consistently. When you’re busy or unmotivated, you’re not going to do a workout you dread or makes you bored. While Kelsey likes strength training and HIIT, she said the best type of workout is the one you enjoy most. “There are so many ways to work out; the best one is the one you’ll actually do.” You may have to experiment with various types of workouts, gyms, or even playlists for your daily walks, but try new things until you identify the perfect formula that you look forward to and enjoy, and adjust when you start to feel bored of the routine.

5. Find a balance of cardio and strengthening (that’s right for you)
As a wellness editor, I get asked all the time if strength-training or cardio is more important and if you really need both. For example, does a runner really need a day of weight-lifting, or does a gym rat really need to spend some time on the elliptical instead of just the weight floor? Naturally, I asked Kelsey, and she gave me all the tea. “Everyone should focus both on getting stronger and regularly getting their hearts pumping, but there are many ways you can do that,” she said.
Yes, everyone needs a healthy balance of both cardio and strengthening, but that balance will look different to everyone. For strength-training, Kelsey suggested lifting weights, bodyweight exercises, or carrying heavy groceries as ways you’re working the muscles. Likewise for cardio, whether you’re going for a run, walking, doing HIIT, dancing, spin, hill sprints, or chasing your kid around the playground, you’ll be improving cardiovascular fitness for longterm health. “There is no one type of workout that everyone has to do to be healthy. Personally, I don’t like going on long runs and would instead lift weights while getting in cardio with sprints. I enjoy these things and they align with my goals.”

6. Protein and carbohydrates are key before and after a workout
So you’ve already mastered the eating-whole-foods-with-flexibility thing? If you’re looking to get even more specific, veggie-filled meals with a balance of fats, protein, and carbohydrates are always important, but Kelsey recommended especially focusing on protein and carbohydrates before and after workouts for energy and recovery. “Before a workout, protein and carbohydrates can give energy, while after a workout, they both help refuel the muscles,” she said. But before you grab protein powders or processed bars, try to refuel using whole foods. Kelsey is a fan of eggs and fruit, chicken and sweet potatoes or rice, and a protein shake with some fruit. But more importantly, get to know what’s right for your body. “Everyone is different, so identifying what foods help you feel fueled well is really important,” she suggested.

7. Rest is crucial
Do you feel like you’re lazy or behind if you take a day off? FYI, you’re not lazy or behind, you’re healthy. We’ve talked a lot about why rest days are not only crucial for recovery, but taking time off also helps you be as fit as possible, and Kelsey totally agreed. “Rest is essential,” she stressed. “Rest days help the body and mind repair and recover as well as help avoid injury and burnout.” Take at least one or two days off every week to do light stretching, relaxing yoga flows, or gentle walks. Also, prioritize sleep (yes, that means even before that early morning workout) and never overdo it with your workouts. Listen to your body when it’s asking for a break, knowing that your body cannot be its fittest, strongest, or healthiest without it. 

8. Honor hunger and respect fullness
Being toned and healthy is not only about what you eat but also when and how. Kelsey knows that true health is freeing, so she doesn’t coach her clients to count calories, weigh their food, or have intense restrictions. Bottom line: If you’re hungry, eat. “A lot of people try to ignore hunger cues and eat a small meal or wait until the next meal because they feel like they ‘shouldn’t’ be hungry but then end up thinking about food all day, snacking more, or overeating later,” she said. “It’s not a bad thing to be hungrier on some days than others. Honor the body by feeding it when it’s hungry, pay attention to when you are starting to feel full, and slow down to evaluate if your hunger is satisfied.”  

9. Prioritize your relationship with your body
We’ve said it before and we’ll say it again: Mindset is everything. You can work out every day and eat totally plant-based at every meal, but if you don’t have a healthy relationship with your body, you cannot be truly healthy. Even if you’re looking to lose weight, look more toned, or change the way your body looks in any other way, you can still accept your body for where it is now. “There’s nothing inherently wrong with wanting to make changes to how your body looks, but even in the midst of body changes, we have to practice respect for our bodies,” Kelsey said. “Most people struggle with body image, but no matter your jeans size, it’s crucial to learn to accept the body.” 
Why is body acceptance so important, besides that your mom used to tell you to love your body when you were in middle school? Negative language about our bodies can cut deep into our self-worth. We start working out and eating nutritious foods as a way to punish or change our bodies rather than because our bodies inherently deserve nourishment as they are. So how do we work on the relationship with our bodies? Kelsey recommended gratitude. “No one is going to love every part of their body every day, but practicing gratitude for what our bodies do for us will help us experience more grace and respect for our bodies.” Now that’s a fitness tip that I can get behind.

7 Secrets To Maximize Your Workouts From a Personal Trainer

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It’s currently month who-knows-what of working from home. After months of jumping from the couch to the desk to the kitchen table, I finally decided it was time to upgrade my WFH situation to a legit office setup (#adulting). But thanks to the countless hours I’ve logged hunched over a laptop, I’ve noticed my posture has gotten worse, my neck and shoulders are stiffer than ever, and my back is in knots. Sound familiar? I think all of our bodies could use a major mobility tune-up, but who has unlimited funds to have a masseuse on speed dial (a girl can dream)?
According to JustStand.org, the average person sits for 12 hours a day. If you’re like me and go from sitting at a desk to sitting on the couch after work, those hours are much longer. With endless to-do lists, back-to-back meetings, and unlimited binge-worthy Netflix shows, it’s easy for me to let hours pass without moving. So how do we be more mindful throughout the workday and feel our best? I asked my physical therapist Kayla Hamm, PT, DPT at Myodetox to share her top tips and tricks to giving your body all the TLC it needs. The best part? They won’t cost you a dime. Read on for Hamm’s expert advice and four at-home mobility movements that will have you saying “bye-bye” to your aches and pains and “hello” to a healthy bod. 

Meet the expert
Kayla Hamm, PT, DPT
Physical Therapist for Myodetox
Kayla Hamm is a licensed physical therapist and personal trainer in West Hollywood, California with a background in sports rehab and performance training. She has worked with a wide range of professional and college athletes as well as patients dealing with chronic pain and neurological dysfunction.

How to change up your routine for a healthier body

1. Build movement breaks into your schedule
We rely on our calendars to keep us on task and make sure we don’t miss a beat. If it’s not scheduled into our busy day, chances are, it won’t get done. Therefore, Hamm suggested adding a minimum of three to four 10-minute movement blocks into your schedule. The idea is to stop what you’re doing when that reminder pops up and get your blood pumping. These movement breaks will allow your mind and body to come up for air and, in turn, prevent burnout (yes, please!). Even just a 10-minute walk on your lunch break or a 10-minute yoga flow in between meetings can make a huge difference.

2. Switch things up
I don’t know about you, but I can work for hours straight without even realizing I haven’t moved once all day. As tempting as it might be to power through the workday at your desk, Hamm advised against it. “Changing positions every hour is ideal,” she said. For example, the change can be as simple as alternating between sitting and standing, moving from your desk to a couch so your body can sit in different positions, or heading to a nearby coffee shop to fit in a quick walk and change of scenery. And if you do like standing (we stan a standing desk!), “it’s OK to shift your weight from left to right. You don’t have to stand rigidly and distribute your weight evenly all the time,” Hamm explained. Whether you park it at home or turn your favorite coffee shop into your office, think of changing your position every hour.

3. Start your day on the right foot
Picture this: Your alarm goes off and you immediately reach for your phone to scroll through Instagram (after hitting snooze a few times). We all do it, but taking the opportunity to move your body instead of scroll through your phone is crucial. Hamm said to ditch the phone and get yourself moving first thing in the morning. “Whether it’s walking your dog, following a stretch video on YouTube, or jumping on your Peloton, making movement a priority sets the tone for the day,” Hamm said. Bonus points if you get your sweat on, but it doesn’t have to be long or rigorous in order to make a drastic difference in your body. “Do something intentional with your body every morning, even if it’s 15-20 minutes,” Hamm suggested. Your body will thank you.

Poses to try at home
Below, Hamm breaks down four easy-to-do mobility movements you can do at your workspace or at home. Spoiler alert: Not only will your posture improve and your stiffness dissipate, but Hamm said that these exercises have also been shown to decrease cortisol and increase work performance. Need I say more?  

1. Seated Cat-Cow
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Take a seat at the edge of your chair with your feet planted hip-width apart. Placing your hands over your chest, inhale and begin lifting your chest and eyes up toward the sky, lengthening through the back of the spine. As you exhale, turn your gaze down and bring your chin toward your chest. Continue to deepen the stretch by rounding the back until you’ve come to your end range. Alternate between these two movements about eight to 10 times as you inhale and exhale. 

2. Seated Figure Four
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Sit up tall in your chair with both feet planted hip-distance apart. Cross your right leg over your left thigh, then place the outside of your right ankle just above your left knee, creating a Figure “4.” Slowly hinge forward without rounding the spine until you feel a mild stretch on the outside of your right hip. Hold this for one to two deep breaths. Return to the starting position and repeat five times before switching sides. 

3. Standing Lateral Line Stretch
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Stand with the right side of your body next to a wall or chair with your feet shoulder-width apart. Step your right foot over your left and drive your hips away from the wall or chair. Next, raise your left hand up toward the sky and gently reach toward the wall or chair until you feel a stretch along the left side of your body. Return to the starting position and repeat six to eight times before switching sides.

4. Standing Posterior Chain Stretch 
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Stand behind the back of your chair and fully extend your arms forward, placing your hands about shoulder-width apart on the chair. Keeping the arms outstretched, slowly shift your hips back while softening the knees until you feel a light stretch in the back of the legs and arms. Hold this position for one to two deep breaths and then return to a tall standing position. Complete six to eight reps.

How to Improve Your Posture While Working From Home More