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✓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.

5 Ways to Look Better in Bed

This expert advice will help you feel better in bed and in life.

Christopher Roback
By Christopher RobackJun 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Leah Groth
Young happy beautiful woman looking in the mirror satisfied with the results of her training.
Shutterstock
Christopher Roback
By Christopher RobackJun 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Leah Groth
Fitness & Workouts

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.

1. This is the Essential First Step

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

Cheerful attractive couple in love having tooth brushing together in front of mirror in the morning at bathroom.Shutterstock

"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

Young beautiful sportive woman and man kissing and lifting a dumbbell from squats against brick wall in the gym.Shutterstock

Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

Related: I Lost 70 Pounds After Stop Doing These 7 Things

5. One Tip You've Never Considered: Visit Different Countries

Class in a gym doing pilates standing lunges on reformer beds to stretch and tone the muscles reflected in a wall mirrorShutterstock

"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

mindset (for weight loss and healthy living)

More For You

Fitness & Workouts

5 Ways to Look Better in Bed

Young happy beautiful woman looking in the mirror satisfied with the results of her training.
Shutterstock
Christopher Roback
By Christopher RobackJun 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Leah Groth
✓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.

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.

1. This is the Essential First Step

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

Cheerful attractive couple in love having tooth brushing together in front of mirror in the morning at bathroom.Shutterstock

"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

Young beautiful sportive woman and man kissing and lifting a dumbbell from squats against brick wall in the gym.Shutterstock

Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

Related: I Lost 70 Pounds After Stop Doing These 7 Things

5. One Tip You've Never Considered: Visit Different Countries

Class in a gym doing pilates standing lunges on reformer beds to stretch and tone the muscles reflected in a wall mirrorShutterstock

"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

Healthy Body

15 Simple Tips to Fall Asleep Faster

Woman lies in bed with arms raised up view from above
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Good sleep is incredibly important for health and wellness. “Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible and that getting a good night's sleep can make us feel ready to take on the world,” says Harvard Health. “Scientists have gone to great lengths to fully understand sleep's benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” If you’re struggling with sleep, certain things can help make the process easier. Here are 15 tips to help you fall asleep faster.

Sleep and Wake Up Schedule

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Going to bed and waking up at the same time is very beneficial for sleep quality. “Having a regular sleep schedule can positively affect key areas in your life, including your mental and physical health as well as performance,” says the National Sleep Foundation. “Getting enough sleep from a regular sleep schedule can make it easier for you to cope with daily stress and less likely to be impacted by minor negative things that can come up.”

Keep the Room Cold

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Experts recommend keeping bedroom temperature between 60-67 F. “Sleeping in a cold room will help decrease our body temperature and increase our natural melatonin production,” Whitney Roban, PhD, tells Homes and Gardens. “Keeping cool at night will not only help you fall asleep but will prevent you from waking up at night overheating.”

RELATED: 6 Easy Ways to Lose 10 Pounds By Summer

No Screens at Bedtime

Late,Night,Up,Drowsy,Woman,Lying,In,Bed,addicted,To,Her,Phone,constantly,Yawning,feeling,Tired,herShutterstock

Try to avoid screens before bedtime. “The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” neurologist Joanna A. Cooper, MD, tells Sutter Health. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”

Try Meditating

Woman sitting on the floor practicing yoga wear tip and leggings.Shutterstock/Look Studio

Sleep meditation can encourage relaxation and improve sleep quality. “I think we often start replaying the day in our mind and worrying about what we could have done better or what we didn’t do right,” Melissa Young, MD, tells the Cleveland Clinic. “These sleep meditations can be very helpful in releasing some of those thoughts.”

Guided Imagery

Young hispanic man listening to music relaxed on bed at bedroomShutterstock

Guided imagery is a good entryway to meditation for beginners. “Over time, you can learn to do this on your own and go through a body scan or different breath techniques,” Dr. Young says. “That way, you are actually learning to self-soothe and guide yourself into a more relaxed state with meditation.”

Have a Sleep Routine

Young woman turning off lamp before sleep in bedroom.Shutterstock

It’s not just children who benefit from a sleep routine. Doing the same thing every night before bed lets your body know it’s time for rest. “A wind-down routine is a simple plan to let your mind and body prepare for sleep every night,” says the National Sleep Foundation. “Each person’s approach is different but could include relaxing activities like reading a book, meditating, journaling, or listening to calming music before bed.”

RELATED: I Lost 38 Pounds in 6 Months on Ozempic, Here’s My Honest Review

Limit Alcohol Before Bed

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Alcohol is very disruptive to sleep. “While it’s true that alcohol is a sedative, both having it in your system as well as the process of it wearing off can cause a variety of different problems,” neurologist and sleep expert Jessica Vensel Rundo, MD, tells the Cleveland Clinic. “You’re likely to experience fragmented sleep, insomnia or possibly more serious sleep issues.”

Use an Air Purifier

Air,Purifier,In,Cozy,White,Bed,Room,For,Filter,AndShutterstock

“Air purifiers remove harmful contaminants, such as pollen and dust,” says the National Sleep Foundation. “Poor air quality can affect the soundness of your sleep, which in turn can affect your sleep satisfaction. Keeping your bedroom air clean may help you sleep better throughout the night.”

Nicotine Disrupts Sleep

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Nicotine can cause serious sleep issues. “Nicotine disrupts sleep – and smoking can also raise the risk of developing sleep conditions, such as sleep apnea,” says Henry Ford Health. “But since nicotine is a stimulant, smoking can mask your exhaustion. After all, if you’re feeling sleepy, a hit of nicotine can wake you up and make you feel alert the next day.”

Be Mindful of Caffeine

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Too much caffeine can make it incredibly difficult to fall asleep. “It’s very important to be sure you’re getting quality sleep,” Dr. Rashad Ramkissoon tells Houston Methodist. “Certain afternoon and evening habits can get in the way of that, and caffeinated beverages are one prominent example.”

RELATED: 15 Surprising Foods That You Can Eat to Lose Weight

Limit Daytime Sleep

Exhausted young Caucasian woman lying on comfortable sofa in living room sleeping after hard-working day, tired millennial female fall asleep on couch at home, take nap or daydream, fatigue conceptShutterstock

Don’t take naps if they interfere with night time sleep. “Short naps generally don't affect nighttime sleep quality for most people,” says the Mayo Clinic. “But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.”

Exercise Every Day

Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.Shutterstock

Exercising every day (but maybe not too close to bedtime) is very beneficial for sleep. “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, MD, tells Johns Hopkins Health. “But there’s still some debate as to what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to when they work out.”

Manage Stress

Business woman, depression and stress in an office at night working late on deadline. Tired African entrepreneur person with hands on head for pain, burnout or regret for mistake or fail at workShutterstock

Make a serious effort to manage stress, as it can ruin sleep. “Stress and sleepless nights are closely linked,” sleep expert Luis F. Buenaver, PhD, CBSM tells Johns Hopkins Health. “If you’re in pain, tend to worry, or are coping with a difficult situation in your life, you may have more stress hormones than usual circulating in your body. A poor night’s sleep adds even more. And those hormones may never be fully broken down. It’s like running an engine in fifth gear all the time.”

Keep the Room Dark

Woman sleeping in a bed in a dark bedroomShutterstock

Keep your room as dark as possible for sleep. “Getting sunlight or equivalent indoor brightness early in the morning is a good thing, but light during the night can cause problems for sleep,” says the National Sleep Foundation. “Different types of light can affect your quality of sleep.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Don’t Force It

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

If sleep just isn’t coming, don’t force it. “If you’re unable to fall asleep in what seems like or feels like 20 minutes or so, or you feel your body getting more amped up because you’re getting anxious that you’re not falling asleep, then I would recommend getting out of bed and sitting somewhere quietly with dim light and just relaxing, doing something boring,” Kim Hutchison, a sleep medicine specialist at Oregon Health & Science University, tells Scientific American.

💪🔥Body Booster: Sleep in a cool room with the temperature set between 60-67°F for optimal sleep. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Bedtime Rituals to Lose Weight While Sleeping, According to Camila Cabello’s Trainer

Jenna-Willis_msjennawillis16
Copyright msjennawillis/Instagram
Leah Groth
By Leah GrothSep 11, 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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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’ve heard that “you are what you eat,” but when it comes to weight loss, you are also how you sleep. Science has found a link between sleep and obesity, which means that cleaning up your sleep hygiene can help you achieve your weight loss goals. Celebrity fitness trainer and health and wellness expertJenna Willis maintains that there are a few bedtime rituals that can help prime your body for weight loss overnight.

Drink a Cup of Herbal Tea

Her first recommendation is to drink a cup of herbal tea. “Enjoying caffeine-free herbal tea, such as chamomile or peppermint, helps relax your body and aids in digestion, creating the perfect conditions for overnight fat burning,” the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, tells Body Network.

Studies Find That Tea Offers Lots of Other Health Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Science agrees with Willis and then some. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

Eat Your Last Meal Five Hours Before Bed

Next, make sure to go to bed on an empty stomach, says Willis. “Eating late can cause your digestive system to stay active while you sleep, leading to discomfort, indigestion, or acid reflux,” she explains.

It Will Give Your Body Time to Digest

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

There are other benefits to eating your last meal earlier. “Stopping food intake earlier allows your body to fully digest, promoting better rest, as your body is focused on rest rather than digestion!” she says.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

Avoid Late-Night Snacking

She also recommends avoiding the urge to snack at night. “Giving your body a break from food a few hours before bed allows your metabolism to focus on burning stored fat instead of digesting late-night snacks,” she says.

There Are Benefits of Time Restricted Eating

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Avoiding late night snacking and eating your last meal earlier in the day are part of intermittent fasting. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Set a Consistent Sleep Schedule

Next, be consistent with your sleep schedule. “Sticking to the same bedtime and wake-up time each day helps regulate your body’s internal clock, enhancing metabolism and promoting fat burning,” says Willis.

RELATED:I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Sleep Boasts So Many Benefits

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

There are so many benefits of sleep. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Turn Off Screens

Another great nighttime health habit? Turn off your screens. “Minimizing blue light exposure from devices before bed supports melatonin production, improving sleep quality and boosting overnight weight loss,” says Willis.

RELATED:3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

Follow Jenna Willis on Social Media

Jenna Willis is one social media. You can follow her on Instagram or Facebook or head over to her website for more information. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Ways I Got My Dream Body Back After a Slump

Tamara Galinsky2
Tamara Galinsky
By Tamara GalinskyMay 17, 2024
Tamara Galinsky
Tamara Galinsky is a Brand President & Founder of JETSET Pilates
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

Thirteen years into founding JETSET Pilates, my daily fitness and Pilates regimen and commitment to healthy eating had kept me strong, lean, and feeling great. However, as I approached my 50th birthday, a transformative moment struck - I stopped seeing results, making me rethink my health approach. Despite dedicated Pilates sessions and nutritious meals, I sensed a disconnect. It was as if the engine inside me needed more precise care for the outer parts to respond. Feeling off-kilter, I recognized the signs of fatigue that lingered. I sought guidance from my holistic coach in Miami, Kimmy Small. Her advice prompted me to delve deeper into my health journey to regain my dream body.

1. Comprehensive Assessment via Tailored Blood Work

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

Consider undergoing a thorough health assessment. Mine took place at Bio Station in Miami and I was in for an unpleasant surprise that explained why my routine no longer worked. A comprehensive blood workup can reveal crucial biomarkers, providing insights into hormone imbalances, testosterone levels, Progesterone, Estrone levels, and more. Understanding these factors is the first step toward a tailored plan for holistic well-being.

Related: Lose 50 Pounds in 90 Days with This Simple Habit, Says Expert

2. Customized Plan to Optimize My Markers

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

After that, a longevity doctor worked with me on a tailored plan to get me back on track in 3 months. That plan included both holistic and prescribed therapies.

3. Sleep Optimization

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Recognize the significance of quality sleep in your overall well-being. As part of my journey, investing in an Oura ring provided valuable insights into sleep patterns. I realized that while working later at night was my productive time, if I did not go to bed before 10pm, my sleep markers were significantly down the next day.

Related: Woman Amazes With Flat Belly After Shedding 50 Pounds in Less Than a Year

4. Tailored Fitness Routine

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Once I was able to fix the engine of my body, I was able to tailor better my fitness routine and seethe results I wanted. While in my 30s I was able to get away not doing cardio or heavy weights, my new routine included Pilates sessions at JETSET Pilates with heavier weight training and more cardio. Because I did not like indoor treadmills or bikes, I learned to play Paddle which provided for intense cardio intervals on the courts.

Related: Whitney Johns Shows Off Her Fit Body and Unveils Her at Home Workout

5. Mind-Body Connection

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In the revealing analysis of my biomarkers, it became evident that stress was the silent architect behind various issues impacting my well-being and hindering my fitness results. Instead of merely addressing the symptoms, I realized the necessity of delving deeper into the root cause – stress. I started to create my own morning and evening dynamic stretching routines that were a mere 7 minutes long and that I could do at home. This journey as we age is more than skin-deep and is more than learning about what fitness method is the best—it's about optimizing the intricate balance within. Armed with newfound knowledge, I embarked on a holistic approach to my 50s, realizing that true wellness involves not only physical strength but also a harmonious integration of science, self-discovery, and a commitment to overall well-being.

Tamara Galinsky is a Brand President & Founder of JETSET Pilates

Healthy Body

10 Ways to Look 10 Years Younger, Say Dermatologists

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Leah Groth
By Leah GrothSep 16, 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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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.

Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.

1. Don’t Rub Your Eyes

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Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

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“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

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Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

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Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

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“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

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“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

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“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

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“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

10. Stop Worrying So Much About Aging And Embrace the Way You Look

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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

Fitness & Workouts

She Lost Weight in Her 40s with Walking Hack

Dawn Parsons partytildawn
Copyright partytildawn/Instagram
Leah Groth
By Leah GrothJan 26, 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.

Are you ready for your 2025 makeover? Dawn Parsons is an influencer in her 40s who regularly shares her tips and tricks for healthy living. In a new post, she reveals the habits responsible for her 2024 glow-up. “7 months ago, I was feeling the most sluggish and unmotivated I had in a long time! My cravings were off the charts and I felt (and looked puffy) I wasn’t working out, and just couldn’t shed a pound!” she writes. Here is precisely what she did, including her “game-changing” walking hack.

She Used a Weighted Vest

What is the most impactful change she made? “I added a weighted vest to my 3.5 mile daily walking routine 7 months ago and it has been a GAME CHANGER!” she writes. “I started with an 8lb vest and just moved up to the 12lb.”

She Started Taking a Cortisol Cocktail

Next, she changed up her supplement regime. “I started taking my ‘Cortisol Cocktail’ which boosts your metabolism, gives you all day energy, supports healthy cortisol levels, suppresses your appetite, helps lift brain fog, supports weight loss and weight maintenance,” she writes.

She Amped Up Her Protein Intake

She also amped up her protein intake. “I’ve focused on 100+ grams of PROTEIN EVERYDAY,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Started Lifting Weights

Strength training was also instrumental in her makeover. “Lifting weight 3-5x a week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

The Habits Offered So Many Benefits

“I started doing these 4️⃣ things consistently and here’s what changed,” she says.

• less inflammation

• lost weight

• more energy

• better sleep

• more muscle tone

• leaning out through my middle

• less sugar cravings

• brain fog lifted.

She Also Drinks Hot Water

In another post, she reveals some other habits she added to her daily routine, starting with drinking hot water “every morning or before meals,” she writes. According to her, benefits include hydration, digestion (“less bloating!), circulation, weight loss, “to kick start your metabolism,” detox (“hot water raises your body temp, which releases sweat and toxins”) and stress, because “hot water can improve central nervous system function which can give a sense of calmness.”

And Gets Outside

Another healthy and helpful habit? Getting outside. She claims that benefits include both mental and physical health, vitamin D, and cognitive improvement.

Ice Dunking

Ice dunking is the last habit she added. Benefits include skin tightening, increased circulation, reduced redness, swelling, and puffiness, and instant face glow. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

She Dropped 40 Lbs When She Stopped Making These 5 Mistakes

Stella Q Rivers stellaqrivers
copyright stellaqrivers/Instagram
Leah Groth
By Leah GrothJan 26, 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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Follow:
✓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 trying to lose weight but not achieving the desired results? Stella Q Rivers is a weight loss coach who is “helping driven women drop 10-30+ lbs, master food, & finally feel in control,” she writes in her Instagram bio. She lost 40 pounds and has managed to keep it off for a decade. “I went from 165lbs to 115lbs & kept it off for 10 years. My biggest REGRET? Making these 5 mistakes,” she writes in an Instagram post.

Mistake 1: Kept on Trying to Diet

Her first mistake? “I Kept on trying to diet,” she reveals. “The more I dieted, the bigger the tire around my waist got & the scale crept up that I avoided getting on it. The #1 predictor of weight GAIN is dieting.”

Mistake 2: Believed the “Fat and Funny Friend” Story

Her second mistake? “Believed my ‘I’m the fat & funny friend’ story,” she reveals. “You are who you say you are. If you’re playing the role of the fat friend, you are her. What role do you play in your family (the ‘ugly duckling’) & friend circles and HOW much weight are you keeping on your body right now because of it?” she writes.

Mistake 3: Believed “Progressionals” Over Her Body

Her third mistake? She believed “professionals” over her body. “Between dieticians, nutritionists, coaches, hypnotherapists, Jenny Craig consultants, you name it. I did it & trusted them,” she explains. “When you trust OTHER people more than yourself, you will fight your weight because you won’t *trust* yourself. Yes, get informed BUT take what you need & leave the rest.”

Mistake 4: Gave Into Every Craving in the “Name of Not Binging”

Some people will tell you to lean into cravings so you don’t overindulge. But she disagrees. Giving into every craving in the “name of not binging” was her fourth mistake. “Because of dieting, I became a binge eater. Through healing that phase of my life I was told ‘honor your craving or else you’ll binge.’ Again, listening to professionals, FEARING food & my body and gaining more weight. It didn’t feel good. When you give into every craving, you will have a weight problem & food will have the power over you.”

Mistake 5: Worked Out Too Much

Her fifth and final mistake was working out too much. “Running 7+miles a day for a thigh gap, doing HIIT workouts 6 days a week= working out like an a**hole. This contributed to the binging & feeling out of control with food, skyrocketed weight gain & avoiding the scale,” she says. “I love running & love a good HIIT session every now & then but I love listening to my body more. Result? 40+lbs down. Your relationship to yourself is the pathway to your weight loss.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Lose 20 Pounds in 4 Months With These 4 Hacks

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram
Leah Groth
By Leah GrothJan 25, 2025
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:
✓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 struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

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You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

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“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

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You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

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To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

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And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

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In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

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And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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