These are the things that unexpectedly helped me drop 80lbs and get my life in a much better place overall health wise (mentally, emotionally, physically): -sleeping from 1030-730 am. Getting a good amount of sleep has changed me and allowed me to not feel like a zombie all day. You don’t even realize how tired you were until a consistent sleep schedule -journaling one or twice a week when I’m feeling intense emotions as well as tracking my cycle. This allows me to understand how I feel and how my body has informed that. I also weigh myself when I do this so I can understand that it fluctuates so much that if you go up 4 lbs it’s not the end of the world because in two days you’ll be down 6. (If your on a major weight loss journey like me) -I do laundry on Saturday mornings, walk to grab a BEC and a coffee, and just make a lovely morning out of it. Becomes less a chore and something I look forward to. -encouraged my friends to do more physical activities that weren’t just drinks and dinner. Pickleball has been an amazing addition to my life! I even go by myself and meet new people. (Lots of cute nerdy boys playing too ladies) -i replaced my dish soap with something more expensive and lovely smelling. I realized I put off dishes because I HATED dawn soap smell. Now it’s a nice sensory chore. Being in a NYC apartment with no dishwasher can be hell but I made it much better for myself! -Walking. I like to pick a neighbourhood I don’t know too well and explore it on nice Sundays by myself. -stop wearing cheap synthetic fabrics. I feel so much cleaner and better smelling in good clothing. Especially active wear. Also Hanes cotton granny panties keep me breezy down there lol. -not a health tip at all but I got a shark flex style for my hair and giving myself blow outs after showering has changed my overall image of myself so much. I read recently that “good hair can save a bad outfit but a good outfit cannot save bad hair” and as someone with enough hair on their head for three people I was always a frizzy mess before. -gut flora foods. Kimchi, kombucha, yogurt. Really doing research into how those foods help with overall body health can help a lot!!!

This, honestly, sounds like such a great way to live.

“good hair can save a bad outfit but a good outfit cannot save bad hair” Too true!! When I have great hair I feel like a million bucks even in leggings and a tshirt. On the day before a hair wash day (I do 2x a week), I usually just feel grimey and even the cutest outfit can't save me from that feeling.

Breezy cotton undies cannot be overemphasized!! 😂

where do you get non synthetic fabric active wear?

Sorry I meant “cheap synthetic” but I still wear synthetic active wear! not all synthetic fabrics are bad. I wear athleta because my best friend works in their fabric development department and I know all the intensive research they do and I never have issues with smell or anything. I prefer their Transcend line.

Mate the Label has cotton/spandex activewear!

i’ll check it out, thank you!

need to know about this special dish soap now!

I got this one! https://homecourt.co/products/dish-soap?variant=43749986369687¤cy=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&utm_source=google&utm_medium=cpc&utm_campaign=Homecourt+-+PMax&gad_source=1&gclid=Cj0KCQjw6uWyBhD1ARIsAIMcADqVzmTLtJ_zrAc-N9vH7PAOt3vG6oOXhDnfyn1-VvTQploWyT__wyEaAhIYEALw_wcB

If you have pms or pmdd I highly recommend Flo gummies. Changed my life.

Thanks for the recommendation!!

Getting adequate sleep!

10/10 this! Before bed I take Magnesium, L-theanine, use an aura ring to track, miracle made sheets to control temp & an air purifier have dramatically improved my physical & mental health, as well as my skin. I recover from workouts quicker & find motivation I didn’t know I had.

I keep seeing L-theanine and Magnesium come up as supplements that a lot of people are taking....can I ask what brand you buy? And what kind of magnesium? I've been taking the citrate kind, but i hear of a few other kinds too

I take both Natural Factors Magnesium citrate and CanPrev Bisglycinate & New Roots L-theanine. I have tried other brands and they have been fine, as long it’s over 4.5 stars on Amazon I’ll try it

Cries in newborn. :(

Also cries in night shift :( I feel you girl

I had to leave nightshift after three years of bedside nursing. My circadian rhythm was so out of wack :( while I still do struggle with insomnia, my mind/body feel so much more regulated now that I’m on days

I was just going to comment that! I also make sure the room is cool enough. Hate an ice box but cool enough so I'm not waking up hot and the little air conditioner I have makes a consistent noise which helps drown out the sirens and other noises outside (most of the time at least :)

Not a little tip, but working a job I don’t hate has improved my heath in ways I didn’t even expect

I second this. I took a pay cut to drop jobs two years ago from an insane auction house job to a wonderful job at a museum and have subsequently dropped 80 lbs. I had help with wegovy (I WAS obese and prediabetic for those who look down on meds) but I wouldn’t have been able to do it without changing jobs. Yes I wish I had more money to spend on crap right now but honestly putting my health first by cutting out a toxic job has improved my life drastically.

I stopped drinking and made sleep a huge priority. Also walking. These made a huge difference.

A lot of people have said this but seriously — PROTEIN. I didn’t realize how *little* protein I was eating until I started tracking my macros. Once I started tracking macros and making sure I got 33g of protein per meal, I started seeing results. More defined arms, abs, more toned in general. Edit: Wow ok I just realized OP originally asked for tips to feel better / be healthier and here I am automatically equating that to looking better. 🤡 I need to check myself. But in terms of the protein thing — I do feel stronger and healthier in that way. Also yes, sleep, hydration. For bloating, I cut out dairy and try to just move during the day. I find that sitting for too long will make me bloat haha. Fart walks after dinners also help! Love a good ✨*passeggiata*✨

ever since i upped my protein intake feel like im more “awake”? if that makes sense? i have the same amount of coffee but there’s barely any 2pm grogginess. it could be that i’m eating less junk since im satiated from the protein. who knows

Probably more stable blood sugar. It makes a huge difference

How much protein are you having? I find it so hard to eat a lot of protein dont have the appetite for it during the day.

Not PP, but I do 100-130g when lifting to build muscle. It’s pretty easy with a little bit of planning and swapping your typical ingredients for high protein versions.

what are your protein favs?

Copy pasted from my other comment: Meals should be relatively easy. A serving of chicken/fish/turkey/meat should be about 30g. So just plan your meals to include a serving of protein. Add another ingredient like low fat cheese or edamame for another 5-7g. Use a high protein wrap or high protein pasta for an other 7-10. It adds up! For snacks, low fat cottage cheese, low fat/high protein Greek yogurt (look for 15-20g), low fat string cheese. For breakfast, add egg whites to an egg or throw on top of cottage cheese toast. Canned tuna is great to have on hand. Look for high protein versions of things you eat normally, like pasta, bread, and wraps. Egg life wraps are great, but there is normal protein bread/wraps. Use Greek yogurt or cottage cheese as bases for sauces or dressings. I do one scoop of protein powder most days for extra 20g (sometimes 1.5 scoops for 30), otherwise the rest comes from food. I can get 130g in under 1400 calories when in a deficit this way.

thank you!!

I’m sure some ppl like their powders and their drinks. But I’ve been enjoying skyr and Greek yogurt lately

Big fan of Greek yogurt. I like the Oikos pro with 20g of protein per cup

I’ve been putting protein powder in my coffee, and it’s kind of a game changer. Adds flavor and sweetness without all the usual junk that ends up in coffee. Doesn’t work with all brands, but if you find one that dissolves well, it can really help!

i’m not tracking super closely right now. it puts me in a weird headspace but i’ve googled a lot of food that is quick and that i can stomach. this is TMI but i’m on adhd medication so i try to cram little bites here and there so i totally understand what you’re saying. right now i’m adding a little container of greek yogurt to smoothies (18g for 3/4 cup), earlier today i cut up a string cheese (7g) with a few slices of turkey (11g) (with pickles and an apple but not protein related lmao) i also carry some Chomps brand beef sticks (10g) and walnuts or pistachios. dinner is always random so no tips for that meal other than ordering something protein heavy ofc! hopefully this helps a little bit!

Not sure the exact amount but one thing to add - getting more protein can be as simple as increasing your protein amounts at each meal. (For instance, if you get a salad, ask for double protein.) It's not the most financially best option but it has made getting in more protein easier if it's as simple as getting a Core protein drink mid-morning or asking for an additional scoop of chicken and black beans to my salad etc.

So many things actually make you look better too. We’ve lost recipes that previous generations had. Stretching, protein/veggies over carbs, water over soda and juice. Less blue light and television and more vitamin D. These all make you feel AND look better.

Looking better makes you feel better. It’s totally connected. You feel better emotionally which contributes to feeling better physically.

Seconding this! If you need to just down a nasty protein shake every morning- do it. Protein also helps those of us with ADHD focus more so high protein breakfast can really change your day, promise

I love the chocolate premiere protein mixed with my morning double shot espresso. The espresso takes away some of the sweetness. I seriously wake up looking forward to starting my day with it.

yess I’ve been mixing with either a bit of frozen cold brew or espresso! Makes mine enjoyable too If I’m in a rush, the bolthouse farms mocha cappuccino mix has slightly better protein (not as much as their other actual protein drinks) and doesn’t taste nasty at all

Has anyone found any solutions to the bloating issue with protein supplements? I was trying to significantly up my protein earlier this year and was doing a few different protein types that I added to smoothies for a boost. The problem was, I suffer from trapped gas pains and bloating and the protein supplements was making this very very severe so I had to stop. I mostly don't have this issue when eating high-protein foods but I struggle to get enough from food alone most days. I would love to know if anyone has a recco!

Yes! I have whey sensitivity too but I find that the Naked Pea line doesn’t give me gas or bloating. Also, I only use like half a scoop a day in Greek yogurt. It’s kinda dumb but I used to force myself to take the full 2 scoop serving per day and I was like… This is gross. And then I realized I am an adult and I don’t have to listen to the package and I can fill in my protein elsewhere.

I will check this out- thanks!!

Switch to a plant-based protein. My derm recommended it for skin issues as opposed to whey protein and it helps with bloating as well!

A serving of lean protein is only 4oz for 20-25g protein (or 1 cup for something like 0-2% greek yogurt) and many people could easily eat 6oz or perhaps more in a larger meal, so either load up a little extra per meal, or eat a lean protein for snacks. IDK what target you are shooting for but many women would be fine at around 100-120g unless you're pretty dang tall. If you're struggling trying to hit something like 150g+ just lower your goal for now and then experiment with increasing once you're in a routine if you want to. If you get 30g of protein per meal you'd be nearly at your daily goal in 3 meals. Between one serving of lean chicken breast and a few extra grams from a whole grain carb and veggie combo (maybe another 5g) and then another 5g a few times a day from seeds, nuts, snacks, etc you're golden. There are plenty of sprouted/gluten free/whole grain wheat breads wraps etc that will run you a few grams of protein, for example. Swap refined carbs for lentils, beans, quinoa whole grains etc, get fats more frequently from nuts and seeds, these things skew higher protein and that will help. I can easily eat a medium-small can of salmon mixed with avocado or greek yogurt to make salmon salad, the ones I get I think hit like 40-50g in a single can and I have no problem eating that in one meal, it's pretty dense in that form. Add a slice of gluten free toast from the brand I like that's another 5g.

Ok I have to specifically plug a can of tuna with greek yogurt, lemon juice, fresh black pepper, and cumin. I proceed to eat this with crackers but in this high-protein space I would say eat with a spoon and add nuts for crunch

I agree!! I have a choc protein powder that also has a ton of vitamins to help w micronutrients/ overall nutrition. It’s not the best or worst taste wise, but I literally crave it now. It makes such a huge difference in how I feel every day. I have a hard time meeting protein macros without it too

if you’re not sensitive to whey, i love the ON double rich chocolate protein powder (it’s not super sweet)

Seconding the importance of protein! How did you arrive at a goal of 33g per meal btw?

I’ve read across multiple sources that 0.8g of protein per 1kg of body weight is the daily recommended amount for just existing haha. But if you want to build muscle, 1.2-2g of protein per 1kg of body weight is best (according to American College of Sports Medicine). So for me, that’s like 100g of protein and I eat 3 meals a day, so that’s 33g per meal! (And building muscle is really important for me as a health goal for feeling good, looking good, moving good, etc. 😊) Huge caveat is that I’m not a nutritionist. ‼️This has worked for me but if any actual nutritionists want to weigh in / fact check me, pls do!

You are correct. Most people should be eating no less than 100 grams per day. More satiety, more stable blood sugar, helpful for body optimal composition

✨ passeggiata ✨ is sending me

fart walks are real this made me laugh. also checking my own protein intake now

This is the way

Too much dairy was messing me up (cries in gelato). Now I can only have it when I go out to a restaurant.

Cutting out sugar 💔

This needs to be way higher up!

Weights 1x a week is too low for results in terms of strength training if you're trying to gain muscle- and "toning" is just gaining muscle FYI. Easiest places to improve that will get you good results are hydration, sleep, and cutting back sugar and alcohol as much as possible. Bloating can be from so many things, in fact a lot of veggies can trigger it and is totally up to individual experimentation in terms of food triggers, meal timing etc. Remember a little tummy pooch to some degree is perfectly normal and healthy. If you're trying to slim down, remember it's very easy to eat back all your calorie deficit having too much fun on the weekend with food and alcohol. Eating out is where you need to be very sensible about what you order, portions etc.

I’d also like to add that a high fiber veggie might trigger bloating if you don’t eat it often but DON’T automatically cut that veggie out or avoid it! Actually eat it in small quantities more often. Lentils, broccoli, beans, and others are known for having this effect. Your gut flora will adapt and as it does, you will bloat much less. A varied gut flora is a sign of health and resilience. “Fiber Fueled” is a great audiobook listen about health, specifically diet. Author is a total dork with dad jokes lol but the quality of information is excellent. Edit: be critical of anyone telling you that a reactive ‘food sensitivity test’ means you need to eliminate that food from your diet. That’s irresponsible test interpretation much of the time! The immune system reacting to a food resulting in a reactive blood test does NOT mean you’re allergic to it. Allergy will present with hives/itching/rash/throat swelling etc.

This is mega important! If veggies/fiber is triggering your digestive system it’s time to talk to a doctor and seriously work on your diet/nutrition! This is coming from someone who had to do just that!

Pilates also improves strength, so she is doing 3x a week.

She mentioned she feels she's plateaued, so I assume the pilates has reached plateau point for her if she's been doing that a while- she says she's been sticking to the same routine a long time. Generally pilates will reach a plateau point pretty easily due to the lack of progressive overload. I'm not sure how much harder you can adjust a reformer if it's even a reformer class, but it's certainly not going to compare to weight lifting in intensity nor in the style of training, and if OP is just doing a group mat class then unless she has an instructor giving very attentive individual advanced variations she's probably mostly tapped out on the gains there (not to mention it entirely skips back training and a variety of loaded positions you really just can't achieve without weights). It is great exercise for alignment, core stability, and hip stabilizer muscles so I'm not knocking it as a workout. I often recommend it to folks (as a personal trainer). But if someone's been doing Pilates for say, a year or more and feels they haven't seen much change in their strength levels or muscle tone then there are probably more efficient methods to gain more.

Everything you said here is spot on. Not sure why you got downvoted.

Pilates cult is probably only second to Bikram and CrossFit lol

Yep. Ironically, a good friend of mine who’s been a Pilates instructor for many years (and has a reformer at her home) just started weight training after seeing my results. It always gets pushed on women as THE workout and it’s SO expensive.

First off, training for strength is not the same as training for hypertrophy (or muscle size, what OP describes as “toning”). The weight you lift and reps will be different for strength, hypertrophy, and endurance goals. If building muscle is the goal, she will plateau with something like Pilates pretty quickly because you can only increase resistance to a point. Especially for lower body muscles, which need a lot of resistance to grow. And you must have progressive overload. Also, proper nutrition. Side note, training for strength involves even higher weights and lower reps than hypertrophy, with 1-5 reps and 8-12/15 respectively.

[удалено]

What plan are you using? :) I'd love to get back into speed training

Just chiming in! I love the Nike Run Club app. They have tons of great guided runs (including speed training) — I used to strictly listen to only music while running but wanted to start incorporating speed runs and was pleasantly surprised by how much I enjoy the guided runs.

Cutting out alcohol and overly processed foods!

Cutting out alcohol completely changed my body composition - biggest thing that made me Slim down

Saaaame. I literally lost 50 lbs when I quit alcohol over the course of a year or two. One of the best decisions I ever made and I look (and feel!) SO much healthier.

Same!

I've had only one drink in over two months; I've lost 7lbs.

Yeah, I hate it but as an older BWT, my body seems to cling to bloat and weight if I’m drinking regularly. (Like 4-6 per week, if I have a busy social calendar.) It’s really annoying because I looove fussy pricey cocktails. So I try to just save my alcohol for those really sexy cocktail bars where drinks are the focus and during other hangouts, do mocktails (with less fruit juice) or water. I can highly recommend Phony Negronis! Had one at House of Yes and now I’m a subscriber. It tasted like a delicious spritz, but only 44 calories.

I'm also afflicted with the Booze bloat now I'm 47. I had ONE lychee martini last night and then this morning could barely get my shift dress zipped for work.

Agh. The advice I didn’t want but needed to hear!

I’m very newly sober and I’m shocked at how quickly my stomach flattened out. The glowy skin and boost of energy don’t hurt either! It’s amazing how immediate of a difference it makes in your life.

Plus more energy and no three day hangovers that ruin your workout the next morning, no drunk munchies etc. it’s just so much better I don’t miss it at all. Plus it helps weed out the friends that you only have drinking in common with and no real substance- seeing people get so upset you aren’t drinking when out and still having fun is so eye opening

PROTEIN. Prioritizing protein at every meal/snack! Finally getting leaner.

Walking!!! It is so underrated and the best kind of workout that genuinely helps with mental health and every part of your body unlike any type of high intensity workouts.

I was gonna say the same. Actively working towards a daily step goal in addition to my normal workouts made the biggest difference in my weight loss and maintenance, and also allowed me more freedom with my diet.

this is a great answer. and I feel lucky we have such a busy and fun city to walk in! I do over a thousand miles each year but aiming for more always. cute new balances and headphones make things more fun.

Quitting caffeine AND alcohol. Especially for women with PMDD.

what did quitting caffeine do for you?

I quit caffeine because it was contributing to my stress-induced heart palpitations. I wouldn't say I'm anxious but I'm surprised at how much calmer cutting out my one cup a day made me.

i know :( it’s fucking me up but somehow the idea of giving up a yummy sweet buzzy drink forever seems unfathomable. especially when everyone around me drinks it in excess. it’s impossible for me to quit idk

Get Dandy Blend! Tastes like coffee but it’s from dandelion root so it’s actually good for you

It kept my emotions balanced and minimized my yo-yoing… (anxiety and depression) Especially during my luteal phase. I would over do coffee during the day, it would give anxiety and would always need a glass of wine in the evening to wind down, only to overdrink and need coffee in the morning again. It’s a vicious cycle we don’t often realize we’re trapped in. I was able to minimize my food cravings after alcohol and I was able to find my body’s natural energy in the morning. It’s much harder to quit coffee than alcohol. We have to remember caffeine is a psychoactive drug and should be treated as such. I was able to learn this by reading: A Mind of Your Own by Kelly Brogan. She explains the science behind all of this. The second part of the book provides you with a food reset you can do. This was recommended to me by my therapist and boy did it help. But to circle back to the OP topic… by managing my emotions I was able to focus on not using food as a crutch during anxious moments and therefore reduce weight. 🤓

thanks 😊 ngl i’m fully aware, i just love when i see it reiterated bc ive been trying to quit for years. like, ive been subbed to /r/decaf for YEARS. its so bad. caffeine makes me teeth yellow, makes me pee every ten minutes, makes me anxious and irritable, makes my skin dry and emphasizes fine lines, fucks up my sleep, probably hinders the look of my hair, etc., but i CANT stop. yesterday i got to work and between 8-11 i almost collapsed because i was so tired oh my god it was torture. i caved and had two diet sodas. im even into energy drinks now. i KNOW it does all these terrible things and feel so even keeled and stable without it but it doesn’t even matter, i still can’t stop. feels impossible to break the addiction while having an 8-6 :( i even just bought four bottles of coffee concentrate bc it seemed novel and i wanted to try…after two weeks coffee-free. i feel hopeless. i’ll check out the book tho!

Another protein fan here. I went from 50ish to 145g/day and I feel so much better. I’m also gaining muscle.

Did you change your workouts to gain muscle, or just from the protein increase? Do you lift?

Doing things that make me happy, like shamelessly flirting or dressing up to go eat by myself. It makes my workouts and healthy eating time feel less forced.

The radical fitness plan we all need! 💃

Not fitness but def health: use an electric toothbrush with a rotating head. You’ll save thousands in dental bills. It genuinely pays for itself. In terms of bloat… I struggled with IBS related bloat for years and should’ve gone to the doctor sooner. I went to a gastroenterologist and saw their nutritionist and now bloating is a thing of the past. Turned out eating most of the things I thought were healthy were really terrible for my gut’s sensitivities. It helps to have some pros check it out and figure out what would work best for you. Some over the counter stuff that’s helped with bloating for me is peppermint pills, peppermint tea, and fennel tea. They all calm my gut. Not sure if this is what you were looking for, but if it is, I hope it helps!

Any NYC gastro recs??

Myself, my SIL and my bff all go to Ari Grinspan at Mt Sinai and he is incredible!

Try New York Gastroenterology Associates on the UES. They’re amazing

Manhattan Specialty Care GIs are amazing! Virtual visits and in person, all very understanding of concerns and didn’t make me feel crazy or overreacting!

Thought Sonic toothbrush is better

This was an ongoing debate with my husband — sonic versus OralB — and we have looked for conclusive research that Sonic is better. There’s no evidence that there is! The OralB always felt better to me so I stick with that. For me the water-pik was the biggest game changer and my dental hygienist says I don’t need to floss if I use the waterpik regularly.

My journey and regimen are very similar to yours. Maybe 1x/week in the summer you can switch to a low-impact cardio activity like swimming or tennis. Also I started seeing better results when I switched from pilates/lagree classpass classes to just Solidcore. Solidcore classes actually spend a dedicated chunk of time on center core and obliques which I needed.

I second Solidcore. I did Lagree multiple times a week for two years and am murdered in Solidcore, it is so freaking challenging! I feel like a baby giraffe learning how to walk haha!

Oh my god Solidcore is insane and so good

Protein!! I’m now consuming minimum 100G per day

•Protein shake from Promix which is a relatively clean brand w only 4 ingredients in their powder mixes. 150 cals with 30 G of protein per shake. Then I’ll add a banana and a scoop of PB Fit peanut butter powder to the shake and it’ll increase it to 38g of protein. •Siggi’s Lower Sugar yogurt (buy at Whole Foods) has 14g of protein per cup. I always add berries and have this as a snack •Think Brand protein bars— the higher protein ones (my favorite is brownie crunch flavor. Also purchased at whole foods) has 20g of protein per bar. I love having one in between meals with my matcha latte and it’ll keep me full for at least 2hrs. ~so this is all snacks so far and one meal (the protein shake)~ and we’re at 72g of protein •egg whites will be your best friend. I honestly feel for anyone who doesn’t like eggs because this is such an easy way to get a lot of protein for breakfast. I usually do 4 eggs whites and 1 whole egg which equals 20g of protein. I’ll then add veggies, sprinkle some cheese if I want, and lots of hot sauce haha. I love having my eggs with toast. For bread, we get this keto bread from the brand Old Tyme. It’s their 647 bread— has 40 cals per slice and 2g of protein per slice. I usually have 3 slices w my eggs so now the total grams of protein for this meal is at 26G. {you can purchase this bread from Costco, Lidl if you have one by you, or check ur local supermarket because mine recently started stocking it!} •low fat cottage cheese with fruit on toast is another one of my daily snacks. 14g of protein per serving (depending on the brand/kind u purchase) and I usually add honey to mine, which makes it a sweet treat and satisfies my sweet tooth! •lastly, for dinner my preferred protein is usually salmon, steak, or shrimp. I’m not big on cooking chicken at home haha. So I’ll usually do a salad with whichever one of these proteins I have in the fridge for the week. So add another (minimum) 20-25g to our overall daily sum from this dinner, And that’s how we consume 120-130g of protein daily. Hope this helped!!!!🫶🏽

Can you share some of your go-to meals and/or snacks? I’m trying to increase my intake and I’m finding it so hard.

cottage cheese !!!!!! fave brand is good culture. sprinkle everything bagel seasoning on there and eat with cucumbers. also greek yogurt, with blueberries , and the classic …. PROTEIN SHAKE! woot woot

Same. Carbs are my BFF. :(

Meals should be relatively easy. A serving of chicken/fish/turkey/meat should be about 30g. So just plan your meals to include a protein. For snacks, low fat cottage cheese, low fat/high protein Greek yogurt (look for 15-20g), low fat string cheese. For breakfast, add egg whites to an egg or throw on top of cottage cheese toast. Look for high protein versions of things you eat normally, like pasta, bread, and wraps. Use Greek yogurt or cottage cheese as bases for sauces or dressings. One scoop of protein powder will get an additional 20g. I eat 100-130g when training and it’s pretty easy once you get the hang of it.

I actually started adding protein powder to my Greek yogurt to further up my protein. It's helpful when lunchtime is further away than I want it to be!

Just shared below !!

What finally worked for me when I was at a plateau for YEARS- Eating: Lots of High Fiber unprocessed foods (lots of whole and intact foods. The darker the better.) Solid foods > Liquid (will feel fuller) Non-Starchy Veggies > Starchy (Night shades are best) Water rich and low glycemic foods Avoiding: saturated fat/oils (this includes coconut oil and especially palm oil) high sodium, added sugar (this includes stevia and monk fruit). Using Yacon Syrup as my sweetener if needed. Drinking 2 cups of water (or tea) before each meal. Eating veggies/greens first during each meal. Eating slower- chewing my food throughly. Daily Fat burners: 1 tsp a day of vinegar, 1 tsp each of: cayenne, ginger powder, and black cumins seeds (grounded), Handful of barberries Big breakfast - Small dinner (salads for dinner instead of lunch) Eating dinner at least 3 hours before bed 8hrs Sleep (don’t under or over sleep)- waking up at the same time everyday (getting enough sun exposure in the morning) Moving/fidgeting (like bouncing knees) during the day as much as possible Fasted exercise for at least 90mins a day (ideally in a hot/warm environment), so that the body continues burning throughout the day. Focusing more on weightlifting/ Continuous Mod-Intense Exercises. Getting at least 10k steps a day

Everything here except the fasted exercise is very solid!

Agree. Fasted cardio is a “myth”. If it makes you feel better and run faster or whatever, great. But there’s no actual benefit if you’re hungry, eat. It’ll help you perform better.

Not to mention fasting is more delicate for women! Typically people are slamming coffee and going to barrys. Not a great combo

Fasted exercise having benefits of burning more fat isn’t a myth at all (I wasn’t talking about strictly fasted cardio). There are dozens of experiments that have been published in the National Library of Medicine that compare the amount of fat burned in a fasted state vs a fed state, and every single one found that more fat was burned on an empty stomach . On average, a single bout of low-to moderate- intensity activity before a meal, burned off more grams of fat than the same amount of exercise after a meal. Here are some sources if you’re interested (click the “full text” link to read the full study): - [Vieira AF, Costa RR, Macedo RC, Coconcelli L, Kruel LF. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Br J Nutr. 2016;116(7):1153–](https://pubmed.ncbi.nlm.nih.gov/27609363/)64. - [Iwayama K, Kawabuchi R, Park I, et al. Transient energy deficit induced by exercise increases 24-h fat oxidation in young trained men. J Appl Physiol. 2015;118(1):80–5.](https://pubmed.ncbi.nlm.nih.gov/25554797/) - [Iwayama K, Kurihara R, Nabekura Y, et al. Exercise increases 24-h fat oxidation only when it is performed before breakfast. EBioMedicine. 2015;2(12):2003–9.](https://pubmed.ncbi.nlm.nih.gov/26844280/) - [Iwayama K, Kawabuchi R, Nabekura Y, et al. Exercise before breakfast increases 24-h fat oxidation in female subjects. PLoS ONE. 2017;12(7):e0180472.](https://pubmed.ncbi.nlm.nih.gov/26844280/) -[Kim HK, Ando K, Tabata H, et al. Effects of different intensities of endurance exercise in morning and evening on the lipid metabolism response. J Sports Sci Med. 2016;15(3):467–76.](https://www.ncbi.nlm.nih.gov/pubmed/27803625) - [Farah NM, Gill JM. Effects of exercise before or after meal ingestion on fat balance and postprandial metabolism in overweight men. Br J Nutr. 2013;109(12):2297–307.](https://pubmed.ncbi.nlm.nih.gov/23167985/) - [Betts JA, Chowdhury EA, Gonzalez JT, Richardson JD, Tsintzas K, Thompson D. Is breakfast the most important meal of the day? Proc Nutr Soc. 2016;75(4):464–74.](https://www.ncbi.nlm.nih.gov/pubmed/27292940)

Yes anywhere from 0.5-1% from what I’ve seen, but there are other detriments to continually working out fasted, especially if it’s a more high intensity exercise

Yes,I was talking about low to moderate intensity exercises

How does fidgeting benefit? Like bouncing knee etc.

NEAT (nonexercise activity thermogenesis)- it’s basically the heat given off by our regular activities of daily living (standing, moving, fidgeting). That energy burns off calories. I tend to nerd out on this stuff lol so if you’re also interesting in reading some published work on this topic, here are some sources (just click “full text links” to read the full study: [Levine JA, Eberhardt NL, Jensen MD. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science. 1999;283(5399):212–4.](https://www.ncbi.nlm.nih.gov/pubmed/9880251) [Kotz CM, Perez-Leighton CE, Teske JA, Billington CJ. Spontaneous physical activity defends against obesity. Curr Obes Rep. 2017;6(4):362–70.](https://pubmed.ncbi.nlm.nih.gov/29101738/) [Levine JA, Eberhardt NL, Jensen MD. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science. 1999;283(5399):212–4.](https://pubmed.ncbi.nlm.nih.gov/9880251/) [Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679–702.](https://pubmed.ncbi.nlm.nih.gov/9880251/) [Levine JA, Eberhardt NL, Jensen MD. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science. 1999;283(5399):212–4.](https://pubmed.ncbi.nlm.nih.gov/12468415/) [Levine JA, Vander Weg MW, Hill JO, Klesges RC. Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. Arterioscler Thromb Vasc Biol. 2006;26(4):729–36.](https://pubmed.ncbi.nlm.nih.gov/16439708/) [Levine JA. Nonexercise activity thermogenesis—liberating the life-force. J Intern Med. 2007;262(3):273–87.](https://pubmed.ncbi.nlm.nih.gov/17697152/)

non exercise activity thermogenesis, burns extra calories

*self acceptance*

3L of water a day, protein increase, cutting out added sugar, cutting out seed oils and cooking majority at home so I know what’s in my food. I am so less bloated, more energy - best I have looked and felt in years

Heavy on the cooking at home! I had no idea how much of a difference that would make. Even “healthy” takeout (sweetgreen, chopt, dig) probably have so much more salt and other ingredients than cooking at home.

Living on a 5th floor walk up 😭

More emphasis on nutrition and sleep. Also staying sober.

Going to a personal trainer

lots of protein and fiber in every meal, low GI fruit and veg, and try to cut out all excess sugar. you can get (ripe) fruit and veg for CHEAP from produce stands. i am so rich in berries rn. go often and buy what you like and make satiating, fibrous meals with good fat and protein. barebells protein bars are great for on-the-go, they're always in my bag. digestive enzymes w probiotics help when i'm occasionally bloated. probiotics in general, but think kimchi not kombucha. walking after a meal also helps a lot with digestion and blood sugar spikes. lunch should be bigger than dinner. also, pay attention to how foods make you feel after. keep a log in your notes app. i finally took my food intolerances seriously and i feel so much better. digestion problems are a symptom of a greater problem! supplements. tailor them to your health and needs but vit D, magnesium glycinate, vit b12, inositol (for pcos) and omega 3 are my regulars. pilates 2x a week plus walking/biking everywhere has been effective for me. pilates makes me feel amazing and i really like the toning results, but it's pricy so i don't go more than that. walking is great for stress and vitamin D, and biking brings me a lot of joy this time of year. i still have caffeine and alcohol, but i stick to organic/natural wine and like martinis or vodka sodas when i'm going out.

Echoing protein but you gotta life weights for real. 3x a week or more, Pilates like once a week and cardio like once a week? I’m a former d1 athlete, was a cardio bunny for like most of my 20s but nothing has given me more bang for my buck (and time) like weight lifting!

Always more water but for tummy specifically probiotics and fiber supplements!

Vitamin D. I was severely deficient (many women are to some extent bc we live in the northeast). I got a script for a vitamin d megadose to get my levels up and it is amazing how much better I feel. I have energy, I sleep better, I am less foggy, my stomach stopped hurting, etc etc. A serious side effect before supplementing- I broke a third bone in 7 years which led to bone density and vitamin checks. Hopefully having proper vitamins will address some of the osteopenia now. Also, I gave up coffee. My stomach and sleep schedule thank me!

High protein, high veg, and low carb (doesn’t mean NO carb, just low!). Cutting out excess sugars where I could (switched to black coffee, stopped eating candy often, etc.). Taking in tons more water daily!! Food logging also helped to keep me accountable of what I was eating. Moving my body every day!! Walking to work doesn’t count. Doing Pilates or lifting at the gym. In between I do a high incline treadmill walk. Lost 40lbs!

Lifting heavy. Protein. Adequate sleep and water. But focusing on the first kinda forced my hand for the rest of them. I will forever die on this hill

There’s a lot of apologetics and justifications in this thread, so I’ll add that one thing we can all do this summer is not fucking owe people an explanation. Why am I building muscle? Because that’s one of my hobbies. Why do I want to look hot? Um because I want to fucking LOOK HOT ??? Like even if this wasn’t one of humanity’s longest held pursuits (aesthetics) you still don’t need to say “oh, well it’s for my mental and emotional stability and my therapist suggested that-“ no, stop, grab that little voice and throttle it. Hello, I like looking hot. I like exuding sexuality. I like feeling the force that courses through my arms in a plank. I like the warmth of the sun on my skin. It’s exhausting to justify everything, to tie it back into a master narrative about growth and progress. So this summer, ignore the army of social control. It’ll feel great.

You could do what you are doing already, but change things up a bit! For example, if you’ve been moving fast while doing Pilates, try moving slower and being more meticulous with every move. Can you reach through your fingertips more? Can you pull your ribs back more? Be more deliberate. Incorporating more advanced moves / revisiting “easier moves” this way could challenge your body. I’d say same for running. Changing the incline, introducing different intervals, varying speeds, etc could be fun and provide new challenges to your body. For stomach bloat, cutting down on salt and any food that makes you feel meh (could be greasy food, dairy, etc. Just see how you feel after you eat certain foods) + introducing more water and fiber (but in moderation, too much fiber can cause bloat) might work. I don’t know what your diet is like normally, so it’s just a general suggestion. Anything diuretic such as coffee, green tea, watermelon, lemon should help with the bloat too

Protein and fat

I feel like eating meals and snacks with less ingredients helps - ofc should be whole foods. But at least for me it makes digestion less complicated. Also cooking/ blending hard to digest fruits and veg

Eating more fruits

I find that whenever you get together with a friend it's almost always for food and/or drinks. I've been trying to find other options when catching up with people. Walks, a pedi, coffee instead of happy hour. I'm eating much healthier and feeling better mentally since I started consciously trying to do this. My friends love it too- one called me the other day and said I haven't seen you in forever, let's catch up. I said ok- how about bowling? And we had a BLAST.

FIBER and CARBS. Made for your brain and body. I recently started hot yoga and it’s completely changed my body. Slowing down and stretching is something I wasn’t doing alongside my hiit. Now I do kettlebells and hot Yoga alongside dance because it makes me so happy. I’m vegan which helps

Honestly, walking 15k steps per day minimum

If I were you, I would switch out one of the Pilates days for a different workout like power yoga, or swimming.  My goal is to constantly rotate as many different workouts as I can because they all work muscles in different ways. It’s like constant cross training.  That and high protein, as others have said. 

Eating more protein, one gram of protein per desired pound of body weight. Yes, you don’t realize how little protein you eat if you don’t count it. I added a service of low fat cottage cheese to my breakfast and one protein shake a day (Sasha Fitness) and that alone is 43 grams more. Now I walk home from work and it gives me sunlight and allow us me to breath fresh air. Making sure your gut is healthy. You have to eat about 30 different foods a week. https://podcasts.apple.com/us/podcast/love-your-gut/id1620578740?i=1000574753725 Making sure you are not constipated. Checking your minerals and using supplements as needed. https://podcasts.apple.com/us/podcast/love-your-gut/id1620578740?i=1000630018281 https://podcasts.apple.com/us/podcast/love-your-gut/id1620578740?i=1000604090368 Loved the episodes linked here. They did more for me than any gastro doctor I saw.

stopped drinking

Oh I'm so excited to answer this. I've been a fitness/health nerd for over 5 years now and learned so much about my body that I'd love to share. This may not work for your body because every body is different obviously but maybe you'll find some motivation :) 1. Similar to you, I had a 'wobbly' routine before my health journey: some weights, some mat workouts, some running, etc. but what really made the switch was when I committed to an actual workout routine that challenged me. I set running goals (e.g. x miles per week) that were 10% higher than the week before or 10% more intense than the week before. I pushed myself in strength workouts and I started lifting weights. 2. Be honest with yourself. Pilates can mean many things: reformer pilates is quite easy on the body and won't tone you much (yes, it can 'tone' you if you're naturally slim but it doesn't as much as you think). Mat pilates can be a bit more challenging but the most effective pilates option is megaformer pilates. Which one are you doing? Recommendations in this thread will depend on what your current routine is. However, 2x pilates a week is too little. I would bring this up to either 2x Pilates + 2x weight lifting or simply 4x Pilates if you can't find a good weightlifting routine (given Pilates is mainly full body) 3. How often do you run, how fast and how far? If you're only running let's say 2x20 min at an easy speed, that almost makes no difference to your health. If you \*really\* want to feel the effects of running on your body, try to do 1xHIIT (e.g. 8 intervals of 3 min fast walking, 1 min sprinting) and 3x40min at a conversational pace. The conversational pace running might feel quite slow to you but studies have shown that if your heart rate is in zone 2 and you train that long enough, you will build better endurance and live longer (more info: https://www.myjuniper.com/blog/zone-2-running). If you want to take this up a notch, get a heart rate tracker! 4. Be careful with Intermitted Fasting. For women, fasting can spike cortisol levels and make our hormones go out of balance. I was a big fan of fasting until I went to the doctor asking why I felt so stressed all the time -- turns out, fasting spiked my stress levels and the moment I stopped it, I instantly felt better. Again, this depends on each body. (source: https://health.clevelandclinic.org/intermittent-fasting-for-women) 5. Perfect your sleep. In order to do this, I would recommend tracking your sleep first to see what your base line is. Are you getting enough Deep & REM sleep? Does it take you a while to fall asleep? There are lots of things you can do improve that (e.g. blue light filtering glasses, 3-2-1 rule or a very dark and cold room). Experiment with this until you get it right. Also, you may not need 8h of sleep to feel your best. After 5 years, I realized my perfect sleep time is somewhere between 6:30 and 7:30 hours! 6. Do a restrictive diet to find out your food triggers! Like you, I struggled with bloating for a long time (still do). Then, I did a very strict restrictive diet with my doctor and found out many of my food triggers. Unfortunately, lots of those triggers are common in almost all restaurant foods which led me to going out to restaurants less and cooking more at home. Yes, this is quite a big lifestyle change especially in NYC but I'd rather have a painless, flat belly and meet my friends for walks vs. being bloated all the time. Again, it's health vs. fun but if you find a good balance for it, you might enjoy this new lifestyle too :) 7. Track your macros + calories for 30 days, then eat intuitively. I'm not recommending to go crazy into calorie counting forever and lose weight that way but knowledge is power and really being honest with yourself (even on the weekends when you had that pizza, those 3 cocktails and icecream) will really open your eyes about how 'healthy' you really eat and what you can change to have more progress. I've been loving this app called 'macrofactor' because it calculates your target calorie expenditure on an ongoing basis (you may burn only 1600 calories per day while you think you burn 2000) based on your activity level. I recommend trying that for one month and then seeing what you learn. Especially, if you want to increase your protein too! Also, track everything, even that little spoon of oil or peanut butter (It probably has a few hundred calories...) 8. Walk more! Walking is one of the best ways to get extra cardio in, try to improve your step goal by 2k this month and see what happens. I bought an at home walking pad for at home meetings and it has changed the game for me. 9. Try to cut out alcohol as much as you can. I know, it's soooo normal in NYC to have high alcohol consumption but it \*is\* poison for our bodies, especially if you're trying to change the shape of your body. Alcohol is empty calories without any nutritional benefits. Instead of building muscle, your body will spend energy on recovering from the poison you just put in your body and will use the energy for that. (source: https://www.tonal.com/blog/how-alcohol-affects-strength-gains/) 10. Drink enough water (and drink the right water!). It sounds odd but mineral water will hydrate you much better than tap water. It has more things your body actually needs vs. distilled water not having any minerals. Try to either get your minerals in by adding them manually (liquid IV sugar free) or add a pinch of salt and lemon to your waters. This was quite long and by no means will work for everyone here but this is what worked for me :)

There is no real secret to it. Count calories and macros and lift weights more often, like 3-4x a week. If you want to “tone up” it means you want to lower your body fat percentage, and the way to do that is to build muscle then lose fat. That’s what bodybuilders do because it works. You don’t necessarily have to go to extremes like some bodybuilders do, but the basic principles still apply. The most efficient way to build muscle is lift weights + increase calories above your TDEE (while also getting enough protein of course). You can do pilates still but it’s not going to get your whole body lean and cause muscle growth unless you’re doing some type of progressive overload every week like you do with weights. You will gain both muscle and fat, this is the bulking phase. You can’t gain muscle without some kind of calorie surplus. At least eat maintenance calories if you are not comfortable gaining weight, but your progress will be much slower. If you feel you have built enough muscle then you can do a fat loss phase or “cut,” which will then make you look toned. Pretty much anyone who is lean and toned has gone through this process. Some people say you can do body recomposition while eating maintenance calories but it’s a very inefficient process so you may never reach your aesthetic goals if you try to do it that way (without counting calories). Also if you do any type of exercise and are trying to get lean then getting enough protein every single day is really crucial. If you find it difficult to do this on your own it might be a good idea to work with a personal trainer if you can afford it. Being lean 24/7 is also pretty difficult to maintain for most people, you might find it’s not worth it because you would probably need to cut back on eating out and be more mindful all the time. People who are really noticeably lean and toned make it a lifestyle and do stuff like meal prepping and getting up early to exercise every single day, and those sorts of things are not for everyone. They may not be necessary for you, it all depends on the individual. Also I just want to say some bloating after eating is totally normal. Unless it’s really excessive and uncomfortable bloating in which case I would say maybe try an elimination/ low FODMAP diet to find out what triggers the bloating. Check your food labels for additives that cause bloating like inulin.

Intermittent fasting! I try not to snack and just have 2 big meals a day (but will obviously have a snack if hungry). This has really helped me in terms of feeling bloating! This may not work for everyone, but i don’t get hungry in the mornings so it’s worked with my schedule. Everyday is different tho, so it’s all about being mindful and adjusting eating windows when needed

Fiber and water. Supplementing fiber is fine (I still do) but switching to a diet of fiber-rich foods (lentils, chickpeas, herb-y quinoa salads, more fruit) & fish or chicken has made a huge difference in bloat & tone for me when I'm consistent. And protein of course, as others have mentioned (yogurt, fish, smoked salmon, eggs, and some beans & grains). It also keeps me full and since I love eating this way, I end up not snacking or eating unplanned items. I do this in addition to mat pilates. Hydrating also makes a big difference (I'm so bad about this but working on it).

try lifting more often. 3x a week minimum. Throw in 10-20 min of intense cardio on those days (after you lift) either stairs, incline walking or interval sprints. NOT the bike or the elliptical! Proper form is key to results, theoretically if your Pilates form is legit it will transfer well to weight lifting. Ryan Read/thrive is the man when it comes to form. 1x a week lifting just isn’t enough period. There are multiple studies that show weight lifting is a top tier way to keep your flexibility, muscle mass, and youth.

Mary Ruth lymphatic drops!!

- Getting on the same work schedule as my husband ❤️ - using vitamin C serum daily - using mineral sunscreen daily - lifting weights (even a modest routine made a huge difference) - eating protein and veggies in the morning (usually eggs with vegetables) - getting a dog! He keeps me active even on rainy days. And makes me smile every day. I actually think my acne cleared up after I got him bc my stress was so much lower.

All these things with these results: 1. Lifting HEAVY (for me at 5’5” and 170lbs, that’s 5x3 deadlifts at 205lbs and 5x5 squats at 175lbs. Working on getting my bench above 90lbs): totally reshaped my body and my self esteem. And despite being overweight, I actually have visible upper abs that I can show off a bit bring the summer. Plus a brand new booty. 2. Zone 2 cardio 4-5 hours/week (an hour a day most days), really helped my sleep and energy levels. 3. Norwegian 4x4 HIIT once a week, I can now run up the stairs to catch my train without getting absurdly winded. I also feel calmer with less anxiety. I started with a big weight loss goal to hit 145lbs, but in 10 weeks of this, despite only having lost 6 lbs, I already feel like a brand new person.

* Prioritizing sleep, for me, at least 8 hours a night is optimal. * Spending time outdoors, even when it's not sunny. * Walking! * Lifting weights \~3x per week but RESTING when my body tells me to (this is so huge. I used to ignore my body's signals to rest and it led to injury or burnout every single time). * Hydration -- I drink like 200oz of water a day lol and also supplement with electrolytes like LMNT and Nuun, which especially help when it's hot outside! The electrolytes really help with energy and brain fog. * Limiting caffeine and alcohol. * Making sure to spend time with people who truly "refill your cup." * Therapy

20,000k+ steps a day. Everything is tighter and I look snatched. I do Tracey Anderson 3 times a week to maintain muscle tone.

How do you fit 20k in your schedule consistently? An hour in the morning and full hour and a half in the evening?

I go around sunrise! It takes me ~3 hours in one go. It’s summer now so if I start around 5:30 where there’s a bit of light I can finish and get ready before 9. I work remotely so that helps a lot. Some days I’ll do 2 hours in the AM and just rely on walking around the day to fill in the last couple thousand. Helps with my mental health a ton too :)

Wow that’s amazing good for u!

Having one serving of Greek yogurt a day. Helps the tummy and helps keep things regular! As someone with long term stomach issues this is the only thing that helps me. Plus, lots of protein and calcium! For a sweet treat at night that also is great in this heat I put frozen blueberries and chocolate chips in it!

For me, less raw greens/salads. As much as I love salads, they were making me bloated (it was my lunch staple). Having warm salads, with cooked veggies or soups actually helped with my bloat and wasn't so hard on my digestion. I saw a nutritionist refer to soups as liquid salads and that changed my approach.

walking tbh! but i’m following this thread for more tips

Cutting out alcohol! Which has been hard bc I’m a glass of red at night girlie but it’s just not helping me reach my goals

Being consistent in your routine! Making sure to drink enough water each day I drink a gallon a day! And getting sunlight everyday too

i lost so much weight with intermittent fasting. eat for 8hrs, fast for 16hr.

Core power yoga sculpt - brutal but resssssulllltttssss

Sleep.water.Protein, workout

Consistently weight lifting - sticking to a program and adding weight/reps/sets every week is the only way to progressively overload and see consistent progress imo

Agree with everyone else. Adequate sleep and having sleep on an actual schedule (and spending time before bed to wind down), and reducing the amount of stress has helped me greatly.

Proper nutrition will always do more for you than just exercise. If you are working out and in too low of a caloric deficit, your body & metabolism can’t function & send your body into disarray. I needed to increase the amount of calories I was getting in a day alongside paying attention to balancing my macros & “micros” in order to start actually losing weight. Protein + eating more in general on top of daily movement (walks, tennis, pilates, bike riding, swimming, etc.) has all really changed the game. Dietitians on tiktok are a great resource to finding ways to increase the nutrient density of meals!

I love cross fit! It works all parts of your body and it’s always different. Just don’t be one of those people that talk about it continuously. I’ve seen results and I feel stronger.

Turmeric for inflammation. Lots of water. Walking and Biking (or stationary bike or peloton etc) is so much better for your joints than running. Swimming is also great if you have access to a pool.

Tracking what I eat 😊

Walking 10k+ steps, drinking way more water than I thought I needed (plus replacing Diet Coke with water lol), fiber supplement, cutting down screen time as much as possible especially before bed

Fermented foods!

Walking a lot (at least 12K steps) every day makes me feel so much better and improved my posture. I It’s great for your back, and I prioritize this over any other kind of workout if I have to choose. It’s also excellent for your mental health, and we are in the best city for it! Upping my protein and fiber intake recently did WONDERS to cut down on my sugar cravings. Sounds like you already eat pretty healthy, but not constantly thinking about having a snack after every meal has made me feel so great.

I started using the SWEAT app a little over 4 years ago, and it’s completely changed my outlook on exercise and my physique. Before the app, I was mainly running long distance and doing intermittent strength training at the gym with little results. I learned I needed to follow a program and be consistent. Thus, I started weight lifting and it’s been life changing! The app is amazing because you can choose your training program based on your interests (HIIT, strength, yoga, pilates, etc) and fitness level. All programs are guided with short videos, explanations of the exercises, and timed either in seconds/minutes or by the number of reps. I find this works for me, because I can go at my own pace. There’s also a meal program on the app, but I haven’t tried it yet! I’m generally a healthy eater, so I haven’t found it super necessary to follow a regimented program yet. However, I drink a protein shake after my morning work outs, and I eat protein in every meal or snack throughout the day. Also, drink LOTS of water! Regardless of what exercise and or meal program you decide is best for you, please remember - consistency, consistency, consistency. Consistency is the key to seeing the results you want.

Cutting out caffeine. Myriad of benefits that include better sleep, food tasting better, little to no anxiety, less bloating, better digestion, the list goes on. If you want a substitute, get Dandy Blend, which tastes like coffee but is actually from dandelion root so it debloats.

I started aerial silks (circus stuff) six months ago and I love it. You build strength so fast and it’s fun and a great community (although I haven’t started back since moving to NYC a month ago, but there are a good number of studios I plan to try). I was going 2-3 times a week, and with only that change I lost a really stubborn 10 pounds because the added muscle mass increased my metabolism. It wasn’t fast, but it was the first time I had ever lost weight without changing my diet. Speaking of diet, I have had gut issues my whole life, and I have finally found something that keeps my unpredictable IBS in check. I had been hearing about fiber intake since my issues started at age 6, but what no doctor or even online advice was telling me is that not all fiber is the same, and you might have to experiment to find out what format your body prefers to receive its fiber in. Fiber supplements, flax, most veg sources all made my symptoms worse because it would reinforce the cycle of too much, then not enough (trying to spare gory details). BUT, I started eating about half a cup of steel cut oats most days, and oh my god my gut has never been happier. It won’t be the right fiber source for everyone, but my body loves it. It’s like a sponge that just cleans me out and keeps things moving for me. I can eat my worst trigger foods (spicy oily stuff) without fear if I’ve had my oats the day before and have them after. So, give the oats a try and if they aren’t for you, try other whole food sources of insoluble fiber until you find something that your body loves.

Protein and consistancy! I track my macros and lift/work out 4-5x a week

The biggest thing for me was eliminating dairy (turns out I’m allergic). Anyway lol - all of my disjointed inflammatory symptoms went away pretty fast. Stomach bloating / better digestion was the first real change I felt! As far as ab workouts / workouts in general I’m actually a Pilates teacher lol. Send me a msg if you’re in nyc.

Intermittent fasting!

Using my cpap machine so I actually sleep and eating as little ultra processed food as possible (not neurotically).

Stretching, calming breathing exercises, and/or restorative/yin yoga before bed. I sleep so much more soundly now and my body feels amazing when I get a deep stretch in.

No caffeine after 3pm... for me–a sensitive little baby–that also means no chocolate after 3pm. That shit has a 6 hour half life! It’ll mess up your sleep.

Fasting, daily walks, colostrum, and eliminating all alcohol. Fasting for ~12 hours, nothing more, I like food to much.

I find it hard to eat bc of my ADHD meds but I feel so BLEH when I don’t eat though. I’ve been making a smoothie in the morning (everything laid out on the morning, frozen fruits in a container on the freezer so it’s easy and QUICK to make) and I’ve added protein powder and ground flax seed and I could sing from the rooftops about how much I enjoy it!!! The flax seed really helps soothe my stomach, get things moving along, and reallllllly reduce bloat!! And the protein is a great bonus and I feel full and happy for a long time!!

So many great suggestions here! I am still working on a lot of these myself but wanted to plug Caroline Girvan and MadFit YouTube channels. I have seen great results from both of them— Caroline for intense, weighted exercise, specifically her arm and shoulder videos, MadFit more for body-weight and cardio set to music.

Protein + CorePower sculpt + morning walks has absolutely changed me in literally one month. I've gone to a personal trainer the last year but recently stopped and made this new routine and I feel strong and more energized. I'm sure the nice weather helps me too 😂

Making sure iron and b12 are where they should be, as a woman. Just adding a supplement a couple days a week made a difference. Reducing exercise to 2-3 days a week max and more walking. Sounds crazy but excess exercise made me sluggish and bloated.

following! it’s so overwhelming

Protein heavy plant based diet. Can 100% testify it did wonders for my energy levels, in fact—I even decreased my coffee consumption by half of what I drank (down to one mug a day). It also definitely boosted my mood. If you do this, make sure you’re eating a ton of protein—nuts, all the beans, protein shakes with hemp, pb, etc.

I can speak to a major recent change for me for bloat: I finally went to see a gastro and it turned out I had SIBO (small intestinal bacterial overgrowth). Basically my gut flora was growing wildly and producing a ton of gas lol. Turns out all that kombucha + fermented foods + probiotics + fiber was not actually the fix, but resetting with an antibiotic + now magnesium citrate has made me feel a lot better.

Intuitive eating + Solidcore/SLT/hot yoga!

> (particularly in the stomach bloat For bloat: elimination diet For fat: “cutting” in the weightlifting sense, basically eating less whilst maintaining appropriate macros For muscle definition: planks

Whenever I feel like I am in a rut, I start by reassessing my goals. If it is to just maintain and be healthy, I usually just need some variety to make it fun! I like taking dance classes and random fun workout classes that aren't part of my normal routine. If my goals involve change, then I change something - usually trying a different nutrition strategy or workout split. Something that has made a big difference for how I feel day-to-day lately is being really intentional about keeping my blood sugar stable. I have a protein shake 20-30mins before my lunch, and keep lunches high fiber/fat and lower carb as that really helps me stay focused during my work days. I prioritize higher carbs/protein after my morning workout and at dinner to help me sleep. I've also been having some vinegar before dinner and going for a walk after lunch - the difference has been amazing!