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Healthy Body

6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By

Keep stress to a minimum with these simple tips.

Leah Groth
By Leah GrothOct 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothOct 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Healthy Body

Sure, meditation, getting enough sleep, eating healthy foods, and taking supplements are known ways of reducing anxiety. However, there are some other more unique methods that can help calm your nerves. Body Network spoke with Brian F. Licuanan, PhD, board-certified clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment, who shares some insight into the five best techniques to reduce anxiety that you might now know about.

1. Stop Future Tripping

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in GermanyShutterstock

First, stop future tripping, Dr Licuanan recommends. “A lot of times, anxiety is fueled by excessive concern about the future or events that may potentially happen. Research has shown that 75% or more of what we worry about never comes to fruition. This means a lot of our anxiety is based on situations or events that actually never happen but that we continue to entertain those distressing thoughts in our minds,” he says.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Instead, Seize the Present Moment

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

One way to stay away from thinking too much about the future is by focusing on the present moment. “Mindfulness techniques (activities to stay present in the moment), such as meditation, diaphragmatic breathing, progressive relaxation, journaling, praying, and other activities that cause you to focus on what is happening in the now are critical tools in combating anxiety,” he explains.

2. Stop Focusing on What You Can’t Control

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.Shutterstock

Next, stop focusing on what you can’t control. “Anxiety can be rooted in struggling in trying to control things that we don't have any power over. Examples of certain aspects of life that we don't have power over are people's opinions of us, how other people are feeling, what's happening in the bigger world, how people are going to behave, etc,” says Dr Licuanan.

Instead, Recognize What You Can

Teenage girl sitting on the floor with head on her knees, koncept of mental health.Shutterstock

Instead, recognize what you can control. “The only thing we have any control over is our attitudes, beliefs, emotions, and actions. When we are able to focus on the things that we have power over, we increase the chances of accomplishing the aimed task and goals, which can increase our level of self-confidence and, as a result, lower our anxiety,” he says.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

3. Stop Catastrophizing

A Meteor glowing as it enters the Earth's atmosphere. Elements of this image furnished by NASAShutterstock

Next, stop catastrophizing and stay optimistic. “One way of coping, but it is considered to be an unhealthy way to do so, is by imagining the worst case scenario or outcome, also known as catastrophizing. When we imagine the worst-case outcomes, this unhealthy mindset provides a protective layer of emotional shielding in case things don't go our way. However, this type of thinking prevents us from likely achieving desired outcomes,” says Dr Licuanan,

Instead, Be Optimistic

Senior woman doing breathing exercise in nature on early morning with fog and mountains in background.Shutterstock

Instead, stay optimistic. “To combat this way of catastrophic thinking, it's important to stay hopeful and imagine the more ideal and desired outcomes because if we can think of a desired outcome, we increase the chances of it happening. When we achieve intended outcomes, anxiety levels likely decrease,” he recommends.

4. Stop Ignoring Your Physical Health

beautiful young girl walking in forest standing on log in yoga tree poseShutterstock

Stop ignoring your physical health, advises Dr Licuanan. “Anxiety can be linked to deficiencies or how we treat our bodies.”

RELATED:I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Instead, Attend to Your Body’s Needs

girl running in formation in forest in pink shirtShutterstock

Instead, attend to your body’s needs. “Exercise is one critical way to lessen anxiety due to stress relief that occurs from movement as well as the release of our natural opiates in our body, also called endorphins,” he says. “Additionally, through exercise or physical exertion, serotonin and dopamine are released, which can help mitigate anxiety and stress. It is also important to be mindful of what we put into our bodies. Excessive amounts of caffeine, nicotine, and sugar can serve as fuel for worry, especially if you already struggle with a baseline level of anxiety on a consistent basis.”

5. Stop Hanging Onto Resentments

Young woman angry standing at streetShutterstock

Number four, stop hanging onto resentments and be kind. “Whenever we harbor and not work on treating unresolved anger, that emotion eventually turns into resentments (I call resentments the termites of our inner being or acid of our souls). Resentments cause a great deal of inner stress and anxiety,” Dr Licuanan says.

Instead, Be Kind

Parent and child handing over yellow flowersShutterstock

Instead, be kind. “When we are able to work on forgiving and accepting things we cannot control and let go of people who have harmed us or situations that have caused a great deal of sadness, we are able to move on with our lives and open the door to moving towards inner peace,” he says. “One way of being more at peace is by being kind to others. Some ways of being kind to others may be doing acts of healthy service, recognizing other's strengths, straying away from ill will or negative gossip, etc. It's very hard to be authentically kind to others if we are harboring resentments.”

6. Stop the Negative Self Talk

Dark-haired girl covers her face with handsShutterstock

Finally, stop the negative self-talk. “Talking negatively to ourselves and reminding ourselves of all of our deficiencies and character defects are very detrimental actions that facilitate anxiety. People who have a great deal of anxiety tend to not only focus on things they cannot control, but they also view their lives as flawed and do not focus on the things that they are good at or the strengths that they have,” says Dr Licuanan.

RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout

Instead, Practice Positive Self-Affirmations

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Instead, affirm yourself. “Positive self-affirmations have been consistently shown in research to elevate mood, improve cognitive functioning, and actually have positive effects on brain chemistry,” he says. “Affirmations can also impact physical health by lowering stress and pushing us towards engaging in healthy habits (eat healthy, exercise regularly, surround ourselves with healthy people, harbor self-value, make healthy choices, etc.)” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

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Healthy Body

6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By

Man,,Portrait,And,Anxiety,Prayer,In,Studio,,Worry,And,Ask
Shutterstock
Leah Groth
By Leah GrothOct 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Sure, meditation, getting enough sleep, eating healthy foods, and taking supplements are known ways of reducing anxiety. However, there are some other more unique methods that can help calm your nerves. Body Network spoke with Brian F. Licuanan, PhD, board-certified clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment, who shares some insight into the five best techniques to reduce anxiety that you might now know about.

1. Stop Future Tripping

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in GermanyShutterstock

First, stop future tripping, Dr Licuanan recommends. “A lot of times, anxiety is fueled by excessive concern about the future or events that may potentially happen. Research has shown that 75% or more of what we worry about never comes to fruition. This means a lot of our anxiety is based on situations or events that actually never happen but that we continue to entertain those distressing thoughts in our minds,” he says.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Instead, Seize the Present Moment

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

One way to stay away from thinking too much about the future is by focusing on the present moment. “Mindfulness techniques (activities to stay present in the moment), such as meditation, diaphragmatic breathing, progressive relaxation, journaling, praying, and other activities that cause you to focus on what is happening in the now are critical tools in combating anxiety,” he explains.

2. Stop Focusing on What You Can’t Control

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.Shutterstock

Next, stop focusing on what you can’t control. “Anxiety can be rooted in struggling in trying to control things that we don't have any power over. Examples of certain aspects of life that we don't have power over are people's opinions of us, how other people are feeling, what's happening in the bigger world, how people are going to behave, etc,” says Dr Licuanan.

Instead, Recognize What You Can

Teenage girl sitting on the floor with head on her knees, koncept of mental health.Shutterstock

Instead, recognize what you can control. “The only thing we have any control over is our attitudes, beliefs, emotions, and actions. When we are able to focus on the things that we have power over, we increase the chances of accomplishing the aimed task and goals, which can increase our level of self-confidence and, as a result, lower our anxiety,” he says.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

3. Stop Catastrophizing

A Meteor glowing as it enters the Earth's atmosphere. Elements of this image furnished by NASAShutterstock

Next, stop catastrophizing and stay optimistic. “One way of coping, but it is considered to be an unhealthy way to do so, is by imagining the worst case scenario or outcome, also known as catastrophizing. When we imagine the worst-case outcomes, this unhealthy mindset provides a protective layer of emotional shielding in case things don't go our way. However, this type of thinking prevents us from likely achieving desired outcomes,” says Dr Licuanan,

Instead, Be Optimistic

Senior woman doing breathing exercise in nature on early morning with fog and mountains in background.Shutterstock

Instead, stay optimistic. “To combat this way of catastrophic thinking, it's important to stay hopeful and imagine the more ideal and desired outcomes because if we can think of a desired outcome, we increase the chances of it happening. When we achieve intended outcomes, anxiety levels likely decrease,” he recommends.

4. Stop Ignoring Your Physical Health

beautiful young girl walking in forest standing on log in yoga tree poseShutterstock

Stop ignoring your physical health, advises Dr Licuanan. “Anxiety can be linked to deficiencies or how we treat our bodies.”

RELATED:I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Instead, Attend to Your Body’s Needs

girl running in formation in forest in pink shirtShutterstock

Instead, attend to your body’s needs. “Exercise is one critical way to lessen anxiety due to stress relief that occurs from movement as well as the release of our natural opiates in our body, also called endorphins,” he says. “Additionally, through exercise or physical exertion, serotonin and dopamine are released, which can help mitigate anxiety and stress. It is also important to be mindful of what we put into our bodies. Excessive amounts of caffeine, nicotine, and sugar can serve as fuel for worry, especially if you already struggle with a baseline level of anxiety on a consistent basis.”

5. Stop Hanging Onto Resentments

Young woman angry standing at streetShutterstock

Number four, stop hanging onto resentments and be kind. “Whenever we harbor and not work on treating unresolved anger, that emotion eventually turns into resentments (I call resentments the termites of our inner being or acid of our souls). Resentments cause a great deal of inner stress and anxiety,” Dr Licuanan says.

Instead, Be Kind

Parent and child handing over yellow flowersShutterstock

Instead, be kind. “When we are able to work on forgiving and accepting things we cannot control and let go of people who have harmed us or situations that have caused a great deal of sadness, we are able to move on with our lives and open the door to moving towards inner peace,” he says. “One way of being more at peace is by being kind to others. Some ways of being kind to others may be doing acts of healthy service, recognizing other's strengths, straying away from ill will or negative gossip, etc. It's very hard to be authentically kind to others if we are harboring resentments.”

6. Stop the Negative Self Talk

Dark-haired girl covers her face with handsShutterstock

Finally, stop the negative self-talk. “Talking negatively to ourselves and reminding ourselves of all of our deficiencies and character defects are very detrimental actions that facilitate anxiety. People who have a great deal of anxiety tend to not only focus on things they cannot control, but they also view their lives as flawed and do not focus on the things that they are good at or the strengths that they have,” says Dr Licuanan.

RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout

Instead, Practice Positive Self-Affirmations

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Instead, affirm yourself. “Positive self-affirmations have been consistently shown in research to elevate mood, improve cognitive functioning, and actually have positive effects on brain chemistry,” he says. “Affirmations can also impact physical health by lowering stress and pushing us towards engaging in healthy habits (eat healthy, exercise regularly, surround ourselves with healthy people, harbor self-value, make healthy choices, etc.)” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

I'm a Psychologist and These 6 Tricks Will Finally Stop Your Emotional Eating

woman eats sweets at night to sneak in a refrigerator.
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Gabi Baska
By Gabi BaskaNov 16, 2024
Gabi Baska
Gabi Baska is a licensed psychologist and certified Systemic-Relational Psychotherapist based in Barcelona, Spain. ...
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Have you ever found yourself reaching for cookies after a stressful meeting or craving ice cream during a tough day? As a psychologist, systemic-relational psychotherapist, and dance movement therapist specializing in emotional regulation, I've seen firsthand how emotions drive our eating patterns. I want to share evidence-based strategies that can help you take control of emotional eating and achieve lasting and sustainable weight loss success. These techniques have helped me and my clients develop healthier relationships with food and their bodies.

Understanding Emotional Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, EatingShutterstock

Emotional eating behavior is a tendency to overeat in response to negative emotions. It may bring relief in the short term, but this habit can become a long-term problem, leading to a yo-yo effect, body image issues, and weight gain.

The problem often lies not in the negative emotions themselves but in the lack of effective strategies to regulate these feelings. Many clients initially notice changes in their weight or eating patterns but feel stuck when trying to uncover and address the underlying causes.

What is Helpful Emotional Regulation?

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

A growing body of evidence shows that identifying, describing, and regulating emotions play an important role in eating disorders. Emotional regulation generally refers to an individual's ability to manage and respond to their feelings in ways that do not lead to impulsive or destructive behaviors. It involves recognizing and understanding one's emotional states and finding constructive ways to process these feelings instead of turning to food for comfort.

It’s easy to say, but discovering emotional regulation is a journey through your own internal world, and each person will need to find their own pace and commit to the process. First, we need to observe the strategies currently in use, then experiment with new ones to address old challenges with new tools. I recommend not comparing yourself to others during this process.

Unhelpful vs. Helpful Strategies for Managing Emotions

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Strong emotions can be uncomfortable, leading some people to cope with unhealthy behaviors like acting impulsively or losing control. While suppressing or avoiding feelings might provide brief relief, these strategies often backfire – creating more stress and making emotions even harder to manage. This cycle frequently leads to emotional eating. You may be suppressing your emotions if you:

  1. “Control your emotions by not expressing them.”
  2. “Keep your emotions to yourself.”

The Power of Reappraisal

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Reappraisal is a powerful strategy because it helps manage emotions before they become overwhelming. By changing how we think about situations early on, we can better control our emotional responses and eating habits. Research shows that people who practice reappraisal tend to eat less than those who simply suppress their feelings. You may already be using reappraisal if you:

  1. When faced with a stressful situation, make yourself think about it in a way that helps you stay calm.
  2. When you want to feel less negative emotion (such as sadness or anger), you change what you are thinking about.

Here are some positive coping strategies to help you better understand and manage your emotions, reducing emotional eating:

1. Change the Narrative of What's Happening

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Negative emotions often make us focus on the worst aspects of a situation. To shift this, try a cooling strategy by changing the way you think about the emotional experience. For example, instead of thinking, "I feel sad because the relationship ended," try reframing it as, "I'm grateful for the good moments I had, even though the relationship didn't last." This shift in perspective can help reduce emotional intensity and prevent turning to food for comfort.

2. Practice Mindfulness

Young white woman doing breathing practice during meditation indoorsShutterstock

Mindfulness helps you confront impulses and fears, giving you more control over your reactions. It also creates space for observing body position, processes, and sensations, which correspond with better emotional regulation. Start by pausing for three seconds and, instead of ignoring your feelings of stress by eating, acknowledge the emotion and think, "This is temporary. I can handle it without food." Support from guided meditation or apps like Headspace can be beneficial.

3. Stay Curious

Woman eating snacks in night next to the opened fridge.Shutterstock

Track when you tend to eat emotionally. Are there patterns? Identifying them can help you prepare for the next time. Notice where your thoughts go when you feel down, how your body feels, and any specific moments when you increase your food intake. Recognize when you are stressed and when you are relaxed. It may sound dull, but this self-awareness often serves as the first step toward addressing deeper, underlying issues. The more we understand about our patterns, the easier it becomes to break them and develop healthier habits.

4. Build Tolerance for Emotions

Portrait,Of,Depressed,Woman,Sitting,Alone,At,Home,And,LookingShutterstock

Set a 'worry window' for 10 minutes a day to sit with any uncomfortable emotions without judgment. Instead of ignoring your feelings of stress by eating, acknowledge the emotion and think, "This is temporary. I can handle it without food."

5. Use Self-Compassion

Mature african woman looking outside window with uncertainty. Thoughtful mid adult woman looking away through the window while thinking about her future business after pandemic. Doubtful lady at home.Shutterstock

Being indulgent with yourself may bring positive changes in everyday life. Replace negative self-talk with positive affirmations. Each day, say something kind to yourself in the mirror, such as, "Every part of me deserves love and protection."

From my work with clients, I’ve seen how small acts of kindness can transform the therapeutic process. When self-hatred is gradually replaced with kindness, it often becomes a source of strength in dark times. One client shared how this simple daily practice helped them feel more connected to themselves and built a sense of hope when they needed it most.

6. Engage in Conscious Movement

Yoga mindfulness meditation No stress keep calm. Middle aged woman practicing yoga at office. Woman taking break from work meditating relaxing. Mature lady doing breathing practice online yoga at workShutterstock

Conscious movement, such as yoga, stretching, or mindful walking, helps calm the mind and release tension by connecting you to your body, providing a positive, stress-relieving alternative to emotional eating. For instance, one of my clients found yoga to be a transformative tool in their recovery from an eating disorder. After years of feeling disconnected from their body, they shared how the practice of mindful movement allowed them to approach their physical self with compassion and awareness for the first time.

Taking the First Step

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Start with just one of these strategies today and notice how even small shifts can make a big difference. Small steps every day will get you much further than trying to run a marathon in one day. If you feel overwhelmed or find it difficult to make these changes on your own, remember that mental health professionals are ready to help. Finding the right therapist may take time, so don't be discouraged if the first attempt isn't the right fit. Keep looking and stay open. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

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Alek Korab
By Alek KorabOct 12, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Ever feel like you're running on autopilot, rushing through life without truly experiencing it? That's exactly how Nikole Goncalves felt before she hit her 30s. As a passionate "health nut" and nutritionist, Nikole has always inspired her viewers to live actively and eat well. But it wasn't until she embraced these 10 habits that she found a new level of balance, self-awareness, and happiness. Let's dive into the practices that helped Nikole slow down, savor life's moments, and revolutionize her well-being.

Try Acupuncture and Acupressure

Nikole's journey with acupuncture began during her pregnancy. "I started going in once a week, then biweekly, then monthly for maintenance. That's when I noticed the biggest difference," she shares in her post. For those who can't access regular acupuncture, Nikole swears by her acupressure mat. "It's great for sleep, nervousness, anxiety, stress, headaches... I probably use this mat every single day without fail."

The Benefits of Acupuncture and Acupressure

Acupuncture and acupressure offer numerous benefits. Mount Sinai’s expert. Dr. Abigail Strubel, MA, LCSW, explains, "Acupuncture seeks to restore balance to the body, mind, and spirit, which are integrated and interconnected." Additionally, the National Institutes of Health notes, "Acupuncture may help ease types of pain that are often chronic, such as lower-back pain, neck pain, and osteoarthritis/knee pain." These practices are also known to reduce nausea associated with chemotherapy and improve overall well-being by addressing the mind-body connection.

Embrace Meditation and Mindfulness

After struggling with anxiety for years, Nikole turned to hypnosis therapy and daily meditation. "Even after three months of doing it, I started to notice little changes in my life," she recalls. Nikole emphasizes the importance of consistency: "It's all about repetition and creating a consistent routine."

The Benefits of Meditation and Mindfulness

According to the American Psychological Association (APA), meditation and mindfulness offer numerous benefits. "Mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health."

Additionally, the APA highlights that mindfulness can help people avoid destructive habits by learning to observe their thoughts and emotions. These practices are also known to reduce stress, anxiety, and depression while improving concentration, emotional intelligence, and overall well-being.

Set Boundaries and Manage Your Time

As a new mom, Nikole learned the importance of boundaries. She says, "I'm learning to set boundaries, say no to things, and make changes in my schedule so that they fit my lifestyle." She recommends using focus mode on smartphones to manage distractions and prioritize tasks.

How to Manage Distractions

According to Psychology Today, managing distractions involves understanding what drives your behaviors and making conscious efforts to control them. Dr. Nir Eyalsuggests, "Master internal triggers by understanding what prompts you to compulsively look at your phone or read one more email." Additionally, the article advises making time for traction, timeboxing your schedule, and hacking back external triggers to prevent distractions.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Use Yoga Tune-Up Balls for Mobility

To combat stiffness and soreness, Nikole discovered yoga tune-up balls. "If you feel stiff, you can't fully rotate your thoracic spine... you need to try these," she enthuses. She finds them more effective than tennis balls for releasing tension in hard-to-reach areas.

How to Combat Stiffness and Soreness

According to the Cleveland Clinic, managing stiffness and soreness involves a combination of stretching, exercise, and mindfulness. Pain medicine specialist George Girgis, DO,advises, "Exercise, yoga, and massage relieve inflammation by increasing blood flow to your muscles. Yoga is a great way to maintain muscle mass because you’re using your body weight to keep muscles healthy.”

“Other options may include lifting a heavy cookbook as a weight or performing squats at your desk,” he says. Additionally, taking a vitamin D supplement and incorporating mindfulness meditation can change the way your brain processes pain, leading to decreased pain intensity over time.

Give CrossFit a Chance

Initially skeptical, Nikole now loves CrossFit. "It uses different areas in my body that I never used before. It's functional exercises, and it's just like a healthy competitive style that's actually fun," she explains. She appreciates the community aspect and the ability to modify workouts to suit individual needs.

The Benefits of CrossFit

Dr. Harrison S. Mahon from The Orthopaedic Institute highlights CrossFit as an excellent way to optimize physical health. Combining endurance training, Olympic weightlifting, and gymnastics, CrossFit benefits people of all ages. Dr. Mahon notes its suitability for recent college-athlete graduates and those seeking high-intensity workouts.

Certified trainers can tailor workouts to individual needs, ensuring safety and effectiveness. This adaptability makes CrossFit ideal for older adults and adolescents alike. Besides fostering a strong sense of community, CrossFit improves cardiovascular health and joint function and increases muscle mass.

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Spend More Time in Nature

Nikole emphasizes the healing power of nature. "There is something that happens on a different level when you are surrounded by trees and nature. It is so calming. It just brings down your nervous system," she says. She recommends daily nature outings, even in cold weather.

The Benefits of Spending Time in Nature

According to experts from Harvard T.H. Chan School of Public Health, spending time in nature offers numerous health benefits. Heather Eliassen, professor of nutrition and epidemiology, explains, "Exposure to green space has been linked to better sleep, lower blood pressure, and reduced risk of chronic disease—likely because people who spend more time in green spaces also report higher levels of exercise."

Read Fiction Before Bed

Transitioning from self-help books to fiction has improved Nikole's bedtime routine. "When you read fiction, you just get immersed into the story, and it is like junk food for the mind in a good way," she explains. This habit has helped her wind down better than screen time.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Health Benefits of Reading Books

According to Harvard Health, reading books regularly can significantly improve your health. Dr. Heather Eliassen, professor of nutrition and epidemiology, writes, "People who read books regularly had a 20% lower risk of dying over the next 12 years compared with those who didn't read or who read periodicals." This benefit remains consistent regardless of race, education, health status, wealth, marital status, or depression levels.

Reduce Casual Drinking

Nikole found that reducing alcohol consumption improved her well-being. "I just realized I don't really like being drunk, and then I don't like being hungover," she admits. She encourages others to resist social pressure around drinking and to enjoy social events without alcohol if they choose.

Health Benefits of Reducing Casual Drinking

According to experts from the CDC, reducing casual drinking of alcohol can lead to significant health improvements. Dr. Rekha B. Kumar, medical director of the American Board of Obesity Medicine, says, "Taking a break from alcohol can provide several health benefits, including lower blood pressure, improved sleep quality, and a decreased risk of certain cancers." Additionally, the CDC highlights that reducing alcohol intake can lead to fewer alcohol-related symptoms, such as headaches, heartburn, and stomach upsets.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Listen to Binaural Frequencies

To combat anxiety and insomnia, Nikole uses binaural frequencies. "There's lots of different binal frequencies, but essentially they can help improve things like creativity, cognitive memory, decrease anxiety, improve your mood and help you enter a meditative state," she explains. She often listens to these while working or cooking.

What Are Binaural Beats?

Binaural beats are auditory processing artifacts, or perceived sounds, created by specific differences in frequency between two tones presented to each ear. According to WebMD, "Benefits of binaural beats include: increased creativity and cognitive enhancement; reduced anxiety and improved mood; helping you enter a meditative state; improved sleeping habits; helping with pain management."

These beats are said to provide many of the same benefits as meditation, such as lower stress, increased focus, and enhanced relaxation.

Incorporate Essential Oils into Your Routine

Nikole has found numerous uses for essential oils in her daily life. "I use essential oils in my skincare, in my cleaning products, in the air... There is literally an essential oil for everything," she says. From headache relief to home fragrance, she's found these plant extracts to be versatile and beneficial.

By incorporating these habits into her life, Nikole has found a new level of balance and happiness in her 30s. Remember, it's never too late to start new, healthy habits that can transform your well-being.

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

The Benefits of Essential Oils

According to experts from the Cleveland Clinic, essential oils offer a variety of health benefits. Dr. Yufang Lin, an integrative medicine specialist, states, "Essential oils are fantastic. They have many benefits, such as boosting mood, improving sleep, reducing anxiety and pain, and even killing bacteria, fungi, and viruses." These concentrated plant extracts can also help reduce inflammation, relieve headaches, and alleviate nausea. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

8 Tricks to Stop Overeating for Good That Therapists Swear By

junk,Woman,Eating,Cheeseburger,With,Satisfaction.,Girl,Enjoys,Tasty,Hamburger,Takeaway,
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Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you ever found yourself struggling with overeating despite your best efforts to control it? You're not alone. Sarah Dosanjh, a qualified psychotherapist specializing in binge eating recovery, offers unique insights into this common challenge. With over 2 million views on YouTube and as the author of "I Can't Stop Eating," Sarah brings a wealth of experience to the table. Her approach goes beyond traditional advice, focusing on the psychological aspects of overeating. Let's dive into Sarah's specific, actionable strategies that can help you regain control over your eating habits.

Understanding Overeating

According to the Cleveland Clinic, overeating is consuming food past the point of fullness, often when you're not even hungry. Erma Levy, a research dietitian at MD Anderson, explains, "It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you're full. Overeating occurs when you continue to eat beyond this point of fullness."

The Physical Effects of Overeating

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Overeating can lead to discomfort, feeling tired, sluggish, or even drowsy as your expanded stomach pushes against other organs. Levy notes, "To break down food, the stomach produces hydrochloric acid. If you overeat, this acid may back up into the esophagus, resulting in heartburn."

RELATED: I Lost 42 Pounds with These 6 High-Protein Meals

Calm Your Lower Brain

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In her post, Sarah underlines the importance of calming our lower brain, where emotions and primal drives reside. She explains, "Our lower brain is where we have our emotions. We have our primal drives, including our appetite, and in our higher brain, we have our executive functioning and decision-making."

The Two-Step Approach to Brain Calming

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To calm the lower brain, Sarah recommends two key steps:

  1. Eat enough: "If you are trying to restrict, you will continue to trigger off desires to overeat. That's what's supposed to happen," Sarah warns.
  2. Process your emotions: Sarah introduces a simple yet effective technique for emotional processing, the "butterfly hug."

The Butterfly Hug Technique

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Sarah describes the butterfly hug as follows: "Hook your thumbs together like this, so it looks like, yep, a butterfly. You place it on your chest, and you just start to tap. It's as simple as that, and this is bilaterally stimulating my brain. My brain's going left, right, left-right, and what's happening is there's two parts of the brain that can communicate with each other."

Shift Your Scarcity Mindset

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Sarah addresses the psychology of scarcity, which can drive overeating even when we're eating enough. She proposes a shift in decision-making:

"Usually, when you are trying to decide whether to eat something or not, you're treating it as a yes or no decision. So yes, I can have it, or no, I can't. Some brains get very threatened by the no, I can't have. It makes you want it even more, right?" Sarah explains.

RELATED: I'm a Petite Nutritionist and These 6 Signs Show You're Actually Losing Weight

The "Now or Not Now" Approach

Instead of yes or no, Sarah suggests, "This is not a yes or no decision. This is a now or not now decision. It's like our brains need constant reminding that the food is available. It is going to be allowed later as well."

Disrupt Habitual Patterns

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To break the cycle of overeating, Sarah suggests disrupting habitual patterns. She notes, "If you've ever had that, you haven't overeaten yet, but you have that feeling of inevitability that it's coming, and you feel powerless before it's even happened, you feel powerless to stop yourself. This is what's happening in the brain. You're stuck on this track, and it's like you can't get off it."

The Power of Questioning

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Her solution? Ask a simple question: "What happens if I don't eat this food right now?" She explains, "When you ask the question, you're just asking it to imagine. It needs to have an image or a picture of an idea of what that would look like and feel like not to have the food right now."

Embrace Reverse Psychology

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Sarah introduces the concept of reverse psychology in managing overeating. She suggests two approaches: the first is to plan to eat more: "If you're anything like me, when I was trying to get a handle on my eating, I was always planning to eat less, and so then I always ended up eating more. When that switched, and I actually started planning to eat more, I noticed the paradox was that I ate less," Sarah shares.

Shift Focus Away from Food

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Sarah's second approach is to shift focus away from food: "If you are someone for whom your recovery from your eating issues has become your whole world, it is your purpose in life to fix yourself with this food thing. What would it be like to just go? Maybe I give myself a few weeks where I don't think about this? Well, I go and live my life. I focus on all the things I imagine I would be focusing on once I have fixed my problem," Sarah proposes.

RELATED: Here Is How Much Weight You Can Really Lose on Ozempic, According to a Doctor

The Importance of Balance

Sarah concludes by emphasizing the importance of finding a middle ground: "My frustration out there is so many of the people who are trying to help people with this problem of overeating, they're either looking at it from a, oh, how do you say yes to food more often? Those are the people in the anti-diet world. Like say yes, say yes, say yes, and then you've got people over here on the other side going, this is how you say no to food. This is how you say, no, no, no. And I'm trying to find this middle ground where it's like we need to learn how to say yes and no and to practice doing both of those in an emotionally, psychologically, and physically healthy way."

The Role of Stress in Overeating

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Stress is a significant factor in overeating. As Levy explains, "Increased cortisol is a fight-or-flight response that tells you it's time to find food." This increase in cortisol levels can make you crave high-sugar, fat, or salty foods.

Practical Strategies to Prevent Overeating

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To prevent overeating, Levy suggests, "Fill your plate with vegetables, which contain more fiber and will slow down your eating." The Cleveland Clinic recommends practicing good self-care: regular exercise, sufficient sleep, and managing stress. Eating slowly and mindfully can help you recognize when you're full.

Long-Term Health Risks

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When you eat more calories than you burn, your body stores the excess as fat, potentially leading to overweight or obesity. This increases your risk for cancer and chronic health problems. Frequent overeating can slow down digestion, causing food to stay in your stomach longer and turn into fat. It can also disrupt your sleep cycles, making it hard to sleep through the night.

RELATED: 10 Weight Loss Mistakes You Need to Stop Making

8 Expert-Backed Strategies to Conquer Overeating

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By implementing these specific strategies and understanding the science behind overeating, you can start to address both the psychological and physical aspects of overeating and work towards a healthier relationship with food.

  1. Eating enough to avoid triggering overeating desires,
  2. Processing emotions using the "butterfly hug" technique,
  3. Shifting from a scarcity mindset to a "now or not now" approach,
  4. Disrupting habitual patterns by questioning the consequences of not eating,
  5. Employing reverse psychology by planning to eat more,
  6. Shifting focus away from food to other life aspects,
  7. Filling your plate with vegetables to slow down eating,
  8. Practicing mindful, slow eating.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

10 Natural Ways to Lower Stress Levels Now

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Leah Groth
By Leah GrothSep 25, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You might think that stress is no big deal, but according to the Centers for Disease Control and Prevention, it can seriously impact not only your mental health but physical as well. “Stress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes,” the CDC explains. Luckily, there are a lot of ways to manage and treat stress that don’t involve medication. Adam Potash is a Mandarin Oriental Executive Chef turned personal chef with a certification in Health and Nutrition from the Institute of Integrative Nutrition in New York. He recently spoke with Body Network, offering ten natural ways to lower stress levels now.

Take Time for Yourself

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Potash recommends taking time for yourself. “Carving out time for yourself allows you to recharge and focus on your well-being,” he says. “It’s crucial for avoiding burnout and gaining mental clarity, which ultimately improves your ability to handle stress and make better decisions.”

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Establish a Morning Routine

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Avoid stress in the morning by establishing a routine. “Starting your day with a set routine creates structure and control. By planning your day, you reduce anxiety over the unknown and ensure a smoother, more organized day. This also leaves you with more mental energy to focus on tasks, reducing stress,” he says.

Wake Up Before Everyone

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The early bird gets the worm, according to Potash. “Waking up earlier than others offers quiet time to set your intentions and priorities without distractions. This personal space helps you mentally prepare for the day, easing stress before responsibilities take over,” he explains.

Indulge in Self-Care

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“Investing in self-care, like massages or manicures, promotes relaxation and releases tension built up in the body,” Potash claims. “These practices improve physical and mental well-being, acting as a reset button for stress.”

RELATED:6 Signs Your Body Needs More Nutrients

Morning Minutes or Journaling

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Potash recommends taking a few minutes to journal, as it “helps you process thoughts, emotions, and worries,” he says. “This mindful practice enables you to clear mental clutter, reducing feelings of overwhelm and fostering self-awareness.”

Take 30-Minute Walks

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30-minute walks can seriously help you destress. “Regular walking is a proven way to reduce stress by boosting endorphins, the body's natural mood enhancers. Physical activity not only improves your mood but also provides a mental break from daily challenges,” explains Potash.

Engage in Meditation

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Get your zen on, suggests Potash. “Meditation promotes relaxation by encouraging deep breathing and mindfulness. It helps quiet your mind, lower cortisol levels, and bring attention to the present moment, reducing overall stress,” he says.

Listen to Music

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Music is a powerful tool for stress relief, according to Potash. “Uplifting or calming tunes can elevate your mood, reduce anxiety, and create a more positive atmosphere, helping you manage stress throughout the day,” he says.

RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays

Take the Dogs to the Park

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Spending time outdoors, especially with pets, has immediate stress-relieving benefits. “Nature provides a calming environment while interacting with pets boosts serotonin and reduces feelings of loneliness or stress,” says Potash.

Learn to Say No

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“Setting boundaries and learning to say no prevents you from overcommitting and spreading yourself too thin. By prioritizing your needs and time, you protect your mental health and reduce unnecessary stress,” says Potash. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

She Lost 84 Pounds Eating These 10 Foods

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Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight but aren’t sure what to eat? Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a new post, she breaks down exactly what she ate to achieve her weight loss goals. “10 foods I ate on repeat, losing 84 pounds in a year, staying lean, and building up my strength,” she captioned the Instagram post. “If you’ve followed me for a while, you’ll know I don’t have time for fancy cooking,” she added. “I keep things super simple and repeatable.”

Chicken Breast

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The first food she ate? Chicken breast. “The easiest high protein option,” she says. “Salads, wraps, snacks... all hail the power of a basic Chicken breast.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

The Simple Wrap

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Next up, the simple wrap. “Honestly I used to have a wrap with my lunch everyday. I’d make pizzas, tuna melts, takeaway Nando’s. Put something in a wrap and it tastes 10/10,” she says.

Oats

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Oats are also on her list. “You can’t beat a good bowl of porridge but if I tried to I’d make some oat pancakes, oat protein cookies, overnight oats. She’s a sneaky little minx,” she writes.

Air Fried Potatoes

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You don’t have to avoid carbs to lose weight. “Any type of air fried potatoes” were always on her menu, “insert chef kiss,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Greek Yogurt

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Greek yogurt, “I use Fage,” is another great food for fat loss. “High in protein, thick and creamy, can be used sweet or savoury. Fage for the Olympic Gold in Yogurts,” she writes.

Fruit

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She also eats lots of fruit. “Berries were top of the list. Please don’t ever demonize fruit. Nobody ever put on loads of weight because they ate one too many strawberries,” she points out.

Lean Beef Mince

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Lean beef mince is another one of her favorite proteins. “Ladies do not forgot your red meat. We need the iron. Burgers (love a fakeaway Big Mac), spag Bol, chilli. Get that red meat down ya,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Popcorn

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Next up, popcorn. “Sounds a bit rogue but l always get the sweet and salted one which is around 100 cals and snack on it or have it ready to go if I’m having a film night with the kids and don’t want to miss out on fun snacks,” she writes.

Sauces

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She relies on three sauces “that jazz up any boring meal,” she says: Nando’s garlic sauce, Pizza Express light house dressing and Light Mayo. “Thank me later.”

Salmon

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Salmon is the last food on her weekly menu. “Gotta get that oily fish in ya girls. Can’t go wrong with a salmon stir fry or some garlicky salmon pasta or a salmon salad. Boom,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

4 Rules to Eat Foods You Love While Losing Weight

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​Here Is What She Has Learned
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Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you convinced that restricting yourself from eating the foods you love is the only way to lose weight? According to one expert, this isn’t the case. Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals that many people's misconceptions prevent them from achieving their weight loss goals.

She Used to Make Mistakes

“I say this with SO MUCH LOVE,” she writes. When I was so desperate to lose weight, I made a huge mistake. I decided to restrict the ‘bad’ foods, the ones I loved, and pushed myself down the rabbit hole of eating ‘clean’ only and overtraining.... LIKE SERIOUSLY🤯 Eating ‘Clean,’” she writes.

RELATED:The 60-Second Strength Test That Reveals Your True Fitness Age

She Ate Too Little and Ended Up at Her Breaking Point

“I thought that was the formula to get me where I needed to be, but instead, I ended up with breakouts, low in mood, hormonal imbalances, depression, and anxiety - I was a breaking point,” she continues.

She Started Viewing Food As Fuel

“Here’s the thing: there are no ‘good’ or ‘bad’ foods,” she says. “Food is fuel. Sure, eating high-protein, high-fiber foods does wonders for your body and energy, but your favorite treats are part of life too. So here’s exactly how I learned to enjoy the foods I love while still losing weight.”

Set Your Calorie and Protein Goals

Her first tip is setting your calorie and protein goals. “Aim for about 1 to 1.5 grams of protein per pound of body weight. This helps keep your body fueled and supports muscle growth and amazing for fat loss!” she writes.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Adopt an 80/20 Approach:

Next, adopt an 80/20 approach. “Let 80% of your diet be nutrient-dense and structured, and 20% be flexible. This way, you’re not depriving yourself of the foods that bring you joy!” she continues.

Structure Your Meals

Next, structure your meals. “Make breakfast, dinner, and tea the foundation of your day with at least 30 grams of protein and plenty of fiber. Add two high-volume snacks to keep you satisfied between meals - Don't just jump into a 500 kcal deficit! Maybe consider a 200 kcal deficit from your maintenance kcals to begin with and monitor over time,” she suggests.

Use Your Remaining Calories for Flexibility

Her last tip is to use your remaining calories for flexibility. “If you have, say, 200 extra calories after your planned meals and snacks, enjoy something like some crisps or a serving of low-calorie ice cream. These little indulgences literally kept me sane and on track. When I told myself I wasn’t allowed these things, I ended up binge eating or starving myself instead... I was stuck in a constant cycle of staying the same and feeling shit!” she says.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Balance Is Key

The bottom line? “Remember, balance is key. Embrace the foods you love, plan smartly, and be kind to yourself...progress happens over time!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Daily Habits That Secretly Cause Weight Gain

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17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
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Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

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