Consumer Health Digest’s Experts’ Roundup On How To Be Fit & Healthy In 2018

Written by Dr. Ahmed Zayed
Expert Roundup Fit Healthy in 2018

New Year, new me is not a cliché. Stepping into the new year gives you the opportunity to take a look back and evaluate your accomplishments and things you’d like to change. It’s a whole new chapter of the book called life. That’s why it’s not uncommon for people to make New Year’s resolutions and they usually revolve around a healthy lifestyle.

According to a recent ComRes poll, the most common New Year’s resolutions include:

  • Exercise more
  • Lose weight
  • Eat more healthily
  • Take a more active approach to health
  • Spend more time on personal well-being

What we can learn from these resolutions is that people want to have a healthy and happy life. They want to lose weight, be more active and feel great about themselves and their health. Want to know something? These goals aren’t out of your reach. They are achievable, but you need a great strategy to make it happen.

With expert guidance, you can reach the target body goal and fitness levels. To make that happen, it’s important to learn all the good things that aid weight management, promote weight loss, and motivate you to keep going at the same time. Everybody needs a motivation boost from time to time.

Successful weight loss requires faster metabolism which means it’s necessary to modify your diet and exercise regularly. Another thing useful to bear in mind is that it’s not only what you eat, but how much you consume. If you consume the same amount of calories (or even more) than you burn during the exercise, weight loss is difficult to achieve. Once you reach a target weight, your work isn’t done. Instead, you enter a new chapter that involves keeping your stomach flat and warding off repeated weight gain.

Since everybody wants to be fit, slim, and healthy, we’ve gathered best tips, tricks, and recommendations from Consumer Health Digest experts.

Scroll down to find out how to:

Consumer Health Digest's Experts' Roundup On How To Be Fit & Healthy In 2018

Emily-Wood

Emily Wood

(Plant Based Registered Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

1. Eat veggies with at least 2 meals per day

2. Don't drink your calories

3. Select an eating plan that you can stick with in the long run

4. Eat more meals at home

5. Choose fruits to crave your sweet tooth instead of added sugar containing foods

Tips for boosting your metabolism naturally

1. Ditch the caffeine and fuel your body with more whole, plant based foods

2. Get at least 7 hours of sleep per night

3. Don't skip meals, ideally you want to eat every 3-4 hours (something healthy of course!)

4. Move more, even if that means just getting up every 1/2 hour and walking around the office for a few minutes

How Many Calories to Eat a Day

The amount of calories you should eat per day varies widely depending on height, weight, age, and activity level. It is always best to meet with a registered dietitian to find out what your individual calorie needs are.

Health tips for maintaining a flat stomach

Eat less sugar and processed foods, which can leave you feeling bloated, among adding on unwanted pounds.


Nanci-Guest

Nanci Guest

(Registered Dietitian, Personal Trainer, PhD candidate in Nutrition and Genetics)

Daily tips for maintaining a healthy weight and staying motivated

You are in the driver's seat. Whether physical, mental or emotional performance: Everyday you have the power to perform better by eating better. But it doesn't end there you will feel better and look better too! Set small goals and remind yourself that when 10, 20, or 50% of your goal has been achieved you are already looking and feeling better, meaning that the reward doesn't just come at the end, you receive continuous smaller rewards along the way!

Tips for boosting your metabolism naturally

Go heavy with the weights (you wont get big, just strong!) and consume 0.3 grams of protein per kg body weight at 4 meals per day or 5 if your train/exercise more than 7 hrs per week.

How Many Calories to Eat a Day

It depends on expenditure and current body mass, but a crude estimate is: 1500-1800 for women and 2000-2200 for men, which will usually result in a caloric deficit for fat loss. Use the bathroom scale AND your skinny jeans to gauge if you are losing or not... if the waist of your pants is not getting looser you must reduce your kcal intake..

Health tips for maintaining a flat stomach

Heavy weights (full body calorie burn), cardio and a diet packed with mostly veggies and lean protein = 60% of your diet, and 40% = moderate intake of grains, fruits, fats. This accounts for 99% of what works for flat abs. Ab exercises (make up 1% of flat abs) make our abs get stronger but our body fat will still be a thick layer over our six-pack even if we do 1000 sit-ups per day! You cannot lose fat in one spot by exercising that one spot. You must work the whole body to create a calorie deficit to burn fat over the entire body.


Lauren-Kelly

Lauren Kelly

(Food Blogger)

Daily tips for maintaining a healthy weight and staying motivated

Make short term goals and be realistic about what you hope to achieve. Eat whole foods, drink A LOT of water and get at least 8 hours of sleep each night. Start each day with a grateful heart.

Tips for boosting your metabolism naturally

Drink at least half of your body weight in ounces, if not more!

How Many Calories to Eat a Day

It depends on each individual, their dietary needs and their level of physical activity.

Health tips for maintaining a flat stomach

Again, drink lots of water! I can't repeat this enough. Also, eat foods that causes gas in moderation, like beans, lentils, broccoli, Brussels sprouts, onion, cucumbers and dairy.


Elysia-Skye

Elysia Skye

(Intuitive Wellness Coach)

Daily tips for maintaining a healthy weight and staying motivated

Motivation is driven by feeling worthy of having success. For you to be successful in diet and exercise you must know and believe that you deserve to be! If you're feeling down and tempted to grab that donut, pause, and tell yourself you're better than this, that you are strong enough, you do not need this and that you deserve the body and health that you want.

It takes time to train our minds and change our thinking around habits like eating junk food. But the more you practice being and feeling worthy, the sooner it will become your go-to!

Tips for boosting your metabolism naturally

Eat light but often. Don't let your body think it's starving or it will store fat. That being said, if you're not a very active person you don't actually need to eat 6 times a day. It's also best to give your body full natural fats instead of chemicals. Instead of a having a large portion of low-fat yogurt, have a small portion of full fat (whole milk) yogurt.

How Many Calories to Eat a Day

There is no strict answer on how many calories to eat every single day. Caloric intake is based on how active you are. If you are trying a 1200 calorie diet and you feel hungry (actually hunger, not boredom or habitual eating) you may want to increase your calories. If you want or need to lose more than 50 pounds than starting with 1200 a day will give you a jump start into weight loss. BUT don't let your body store fat by thinking you're starving. Spread those 1200 calories throughout the entire day.

Health tips for maintaining a flat stomach

*Avoid food and beverages that cause bloating and inflammation such as soda, beer, sugar and wheat. Some wheat (non gmo) is OK but not in every meal. Each of us is unique so do your best to avoid foods that make YOU bloat.

*Stretch every morning and engage your core (stomach muscles). This could mean stretching your legs behind you and using your core to lift your legs higher. It's easy to "flex" your tummy, which actually helps build or maintain muscle. See if you can keep your tummy flexed through one commercial every time you're watching TV. Or if you're Netflixing with no ads then hold your abs for 1 minute every 20 minutes. These little things help to give you a foundation for the shape you are creating. Every little bit helps!

*Your stomach is in your 3rd chakra. This is your energy center where your power radiates from. If you are feeling tired, sluggish and out of shape it will help energetically to send light and love to your tummy in the color YELLOW. This is the 3rd chakra color. Wearing a yellow shirt or belt helps too. When your chakras are acknowledged they awaken with joy! Keep loving your entire SELF no matter what. And if you're miserable, change your routine. What works for your best friends might not work for you. Be gentle with yourself but stay strong. You got this!


Nicole-Osinga

Nicole Osinga

(Registered Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

Always meal prep so you can have lots of healthy food available!

Tips for boosting your metabolism naturally

Weight training and lots of protein

How Many Calories to Eat a Day

It varies - depends on the individual

Health tips for maintaining a flat stomach

Eating low glycemic index carbohydrates


Claire Senior

Claire Senior

(Personal Trainer)

Daily tips for maintaining a healthy weight and staying motivated

Find something fun & make it social

Tips for boosting your metabolism naturally

Exercise

How Many Calories to Eat a Day

Depends what your goals are and what your activity levels are - one size answer doesn’t fit all

Health tips for maintaining a flat stomach

Run


Joe Dowdell

Joe Dowdell

(Owner/Online Fitness Coach)

Daily tips for maintaining a healthy weight and staying motivated

In terms of staying motivated, having the proper mindset is crucial. It's important to figure out your "why." What is the thing(s) in your life (when you peel back the onion so to speak) that motivate you. In other words, your “Why" is not going to be about losing 10 pounds or running a 10 K, it’s more like your life mantra.

For example, it may be something like, “I take care of myself (physically & mentally) so I can take the best care of my family for the rest of my life."

1. Meet your daily protein requirement every day which should be somewhere between 1.2-1.6 grams/kilogram/day. To make it easier for you, a serving size of protein is around the size of your palm. So for most men, you are looking at two palms (≈ 40-60 grams) and for women, one palm (≈ 20-30 grams) per meal.

2. Try eating clean (i.e., well) 80-85% of the time. When I refer to eating clean, I mean try making the best choices possible; eat whole foods that are minimally processed and always try to have lean protein, fibrous carbs and good fat at each feeding.

3. Meet your daily fiber intake. Women need between 25-30 grams grams of fiber per day, and men need 35-40 grams per day,

4. Stay hydrated! Drink at least half your body weight in water daily.

5. Add an Omega-3 supplement to you daily nutrition routine. Try and make sure you get between 1-3 grams of EPA/DHA per day.

6. When it come to training, I find wearing a heart rate monitor is a great tool for keeping motivated during actual training sessions. It allows you to see how hard you are working; how quickly you are recovering and how many calories you are burning.

Tips for boosting your metabolism naturally

The two best way to naturally increase metabolism are through NEAT (Non-exercise activity thermogenesis) and strength training. NEAT activities are things like taking the stairs instead of the elevator' taking the dog out for a walk; parking further from the entrance to the mall, etc. Besides proper nutrition, it can probably have the second greatest impact on your body weight.

When it comes to exercise, strength training is the winner as it is the best modality for building lean muscle tissue (when you are in a caloric surplus) or maintaining the lean muscle tissue (when you are in a caloric deficit).

How Many Calories to Eat a Day

It really depends on a multitude of factors. What your current weight is and whether you want to lose weight (i.e., body fat), gain weight (i.e., build muscle) or just maintain your current weight. It will also depends on your current activity level. The more active you are the more calories you need in order to fuel that activity.

I have a Calorie Calculator in the Member's Area on my website that helps people not only work out their daily caloric needs but also suggests the appropriate meal plans I have designed for their goals.

In the meantime, I would suggest using something like this to figure out your calories:

www.calculator.net

Health tips for maintaining a flat stomach

The key to a flat stomach is losing body fat which is going to happen via creating a caloric deficit which can be accomplished by several ways:

1. reducing your caloric intake (probably the most effective singular strategy)

2. increasing your NEAT (another pretty easy strategy to implement

3. making sure your are training at least 2-4 times per week using a combination of resistance training and some conditioning

4. improving your lifestyle habits (really important for your long-terms success for maintaining a healthy body composition). Ultimately, the fastest and most effective approach s going to be a combination of all of the above.

That being said, I should mention that there is something else that can also affect the flatness of your stomach which is slightly outside the scope of my practice but nonetheless I want to bring it. If you happen to have a food allergy or food sensitivity issue, it can affect the flatness of your stomach and also your ability to lose body fat.

So if you notice that when you eat certain foods and then have digestive issues or some other reaction (i.e., stuffy nose, skin rash, etc.), you may have some underlying issue and you should go see your doctor. You may need to remove certain foods from your diet to fix the problem.


Jessi Albin

Jessi Albin

(Fitness & Pilates Trainer, Nutritionist, Blogger)

Daily tips for maintaining a healthy weight and staying motivated

Drink water and use the 80 20 rule. 80 percent of the time you should work out and eat right! Treat yourself the other 20

Tips for boosting your metabolism naturally

Exercise!

How Many Calories to Eat a Day

I don’t count calories

Health tips for maintaining a flat stomach

Pilates!


Amber Mamian

Amber Mamian

(Luxury Travel & Inspired Living)

Daily tips for maintaining a healthy weight and staying motivated

Motivation comes from focusing on how maintaining a healthy weight through diet and exercise makes me feel better, makes me a better wife and mom. Tips are planning meals ahead of time and doing meal prep once a week. Also, having access to a workout room or gym is important.

Tips for boosting your metabolism naturally

Eat the amount of calories your body needs (don't starve yourself), get enough rest, try HIIT workouts, add weight training, eat anti-inflammatory foods, choose high-protein snacks, drink green tea, add apple cider vinegar into your diet (great on salads)

How Many Calories to Eat a Day

Depends on many factors including weight, height and age. Plus, activity level and weight-loss goals

Health tips for maintaining a flat stomach

Choose inflammatory foods, stay away from things that cause bloating (usually dairy and gluten), avoid sugary foods and eat complex carbs when you do eat carbs.


Claudia Baillargeon

Claudia Baillargeon

(Training & Nutrition)

Daily tips for maintaining a healthy weight and staying motivated

1. Nutrition: eat plenty of vegetables, fruits, healthy fats, lean proteins, complex carbs. Drink a lot of water everyday. Stop eating when you are 80% full. Don't skip meals and stay consistent with your meals and snacks. Stick to your diet at least 80% of the time. Don't feel guilty for a treat: as long as you don't fall into extremes.
2. Training: Consistency is king. Create the habit of doing a physical activity/sport/training at least every second day. Find something that you enjoy.

3. Motivation: Hire a coach. Get yourself a workout buddy. Set yourself some goals. Book your workouts in your calendar. Try new healthy recipes. Keep yourself accountable by sharing your progress and goals with your family and friends. Do something that you enjoy.

Tips for boosting your metabolism naturally

1. Clean up your diet: eating small meals regularly with plenty of fruits, vegetables, high quality proteins, healthy fats and complex carbs.
2. Increase the intensity of your workouts: it's not 'the longer the better'.
3. Lift heavy weights: resistance training will help you build your muscle mass and boost your metabolism.

4. Get good quality sleep every night.

How Many Calories to Eat a Day

Depends! On your goals, your profile, your metabolism, how active you are, etc. Track your food and your body weight during a week: if your weight stays the same, it means you found your maintenance calorie intake. If you want to lose or gain weight, you can adjust those calories and see how your body weight reacts (keep in mind that the number on the scale changes everyday due to many factors; it should never be the only way to track results).

Health tips for maintaining a flat stomach

1. Clean up your nutrition: stay away from sugar, processed food, junk food, sugary drinks, empty calories snacks, etc.
2. Get into a calorie deficit: if you have fat to lose over your stomach by choosing nutrient dense foods, eating less calories, increasing your level of physical activity.
3. Choose high intensity activities: that will burn a lot of calories in a short period of time.

4. Incorporate core exercises in your workout plan: planks are a winner!


Cheryl Mussatto

Cheryl Mussatto

(Registered Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

Once a person has reached a healthy body weight, maintaining that weight will be crucial for reducing potential health issues. Some daily tips I would advise is to weigh every day first thing in the morning in order to "catch" any weight regain early on; to always eat breakfast and try to eat all 3 meals around the same time of the day if possible; and to pay attention to portion sizes - this can be a main driving factor in regulating calorie intake. Tips for staying motivated is to never lose sight of why you wanted to lose weight in the first place. That is what will keep you on course focused on sustaining a healthier you!.

Tips for boosting your metabolism naturally

To boost metabolism naturally, there are several ways to go about this. Always eat breakfast as this ignites your fuel burning engine to better manage your hunger resulting in an overall lower calorie intake. Next, build more muscle by lifting weights.

Muscle mass burns more calories than fat mass so having a higher percent of muscle will mean even on days you don't lift, you'll be burning more calories. During the day, avoid going for longer than 5-6 hours without eating. Keeping meals at regular times each time with a snack or two scattered throughout, can help curb hunger resulting in fewer calories eaten overall.

How Many Calories to Eat a Day

Everyone is unique on how many calories they need per day to maintain their current body weight. Calorie needs are based on gender, age, and physical activity. According to the Institute of Medicine, for women, this could range anywhere from 1,600 calories if they are sedentary up to 2,400 calories if they are physically active. For men who are sedentary, their caloric needs would start around 2,200 calories and could go up to 3,200 calories if they are very active.

Health tips for maintaining a flat stomach

There are several ways to maintain a flat stomach - eating a more plant-based diet composed of lots of fruits and veggies, slash sodium by choosing low-sodium foods keeping sodium intake between 1500-2300 mg/day,

cut way back on sugary foods and beverages, get adequate sleep, and increase the intensity, duration, and frequency of your workouts. Consider High Intensity Interval Training (HIIT) as an effective form of exercise to burn more belly fat.


Shelby Stover

Shelby Stover

(Owner/Strength Coach, Nutrition Coach & Chronic Foodie)

Daily tips for maintaining a healthy weight and staying motivated

Focus on quality above all else. Cut back on processed foods and just like your mama always told you.. eat your veggies! It turns out, she was right ;)

Tips for boosting your metabolism naturally

Keep your fitness level consistent and gradually increase you calorie level until you find a good balance. Your body NEEDS calories and keeping it deprived (via low calorie diets) for so long will only cause issues.

How Many Calories to Eat a Day

This varies greatly depending on current activity level, age, goals and current intake. There is no "one size fits all".

Health tips for maintaining a flat stomach

Focus on quality foods and resistance training. Get STRONG first.


Gerry Ellen

Gerry Ellen

(Wellness Advocate & Freelance Writer)

Daily tips for maintaining a healthy weight and staying motivated

Yoga, meditation and journaling first thing when I wake up. My dog, Scout, is my muse for all activities and motivation. He's fast and playful, and keeps me on my toes. I also keep my food intake to organic, vegetarian, simple one-bowl style, and I create all my meals, thus knowing exactly what goes into my body.

Tips for boosting your metabolism naturally

I brisk walk/run every day. If I'm not breaking a sweat, or huffing and puffing in a good way, chances are I'm never out of my comfort zone. I also add in light weight lifting once a week to balance out the yoga and keep my bones and muscles strong and continually burning calories each day.

How Many Calories to Eat a Day

I eat about 1500 or less. As I've gotten older, I realize I don't need much and I'm more full when I eat concentrated healthy proteins and fats (beans, nuts, avocado, eggs) versus a meal laden with carbohydrates.

Health tips for maintaining a flat stomach

Don't eat beyond fullness. Participate in exercise and activities you enjoy. Use a Fitball for situps and prone pushups to zap the abdominal area into more work.


Sloane Davis

Sloane Davis

(Nutritionist & Trainer)

Daily tips for maintaining a healthy weight and staying motivated

Strive for progress, not perfection. Make sure to include a good amount of protein in your diet as well as vegetables, fruits and whole grains. Keep in mind it's ok to have a treat. Try to follow the 80/20 rule. Don't cut out any foods, it will only make you want to binge more. Drink up to a gallon of water a day and try to simply move at least 20 minutes.

Motivation comes from action. When you see how good you feel mentally and physically, it will motivate you to go further. Little steps add up to big results. Just keep plugging away each day.

Tips for boosting your metabolism naturally

If you are low carb then I suggest adding in a high carb day every once in a while. It will replace lost glycogen, leptin, and you will find you have more energy from them. It's also great mentally to enjoy foods without the guilt.

How Many Calories to Eat a Day

This totally depends on age, activity, weight, height, gender and what you do as a profession. There is no one size fits all when it comes to diet. This is why I love counting macros and flexible dieting. Find the amount of calories that works for you, specifically.

Health tips for maintaining a flat stomach

A flat stomach comes from losing weight. The more weight we lose the thinner the skin becomes. I suggest adding in a good amount of fiber into your diet. Examples are vegetables, fruits, whole grains and beans. Fiber keeps you fuller longer and allows the digestive system to run smoothly. Drinking a lot of water is important too. Overall, watch your diet and make sure you eating healthy 80% of the time.


Kristy Curtis

Kristy Curtis

(Health and Wellness Expert)

Daily tips for maintaining a healthy weight and staying motivated

Workout the reason(s) 'why' your health is important to you and refer back to it often. This will become the incentive you need to get you to the gym or to choose a healthy meal over an unhealthy one. The level of your motivation to do or get something is usually equal to your 'perceived value' for that object. Meaning if it is important to you and you want it bad enough you will prioritise it.

In terms of keeping a healthy weight, go by the 80/20 rule, that is 80 percent of the time we are conscious of eating healthy and exercising. The other 20 per cent is reserved for that not so healthy choice when it comes to our food and lifestyle.

Tips for boosting your metabolism naturally

The word 'metabolism' refers to how much energy our body uses or how many calories we burn in a day. Whilst our genes play a small factor in determining our metabolism it really is influenced by our lifestyle and the type of training we partake in. If you want to increase your metabolism try:

1. HIIT (or High Intensity Interval Training) - this type of training is designed to 'shock' the body by short sharp bursts of activity such as running on a treadmill for 30-60 seconds at 85% of your heart rate or more followed by a slow recovery of 1-2 minutes.
2. Lift Weights - lifting weights raises our metabolism up to 39 hours after our session has finished. This is due to the fact that lifting strains your body so much it needs extra time to recover.
3. Build Muscle - muscle and fat are 2 completely different tissues with 2 very different functions. Muscle is 'metabolic active' meaning it burns calories even when you are at rest. For every pound of muscle on your frame it burns an extra 3-50 calories per day. So get lifting!
4. Eat protein - Not only does protein fill you up but it takes more energy to digest than other macronutrients like fats and carbs. This is due to the thermogenic effect of food (TEF) which is a measure of energy your body needs to digest food. Take advantage of this metabolism booster by including proteins in every meal and snack.
5. Eat regularly, small and often - the process of eating actually raises your metabolism due to the digestive process, especially proteins over fats and carbs. By eating 5-6 small meals a day your body goes thru the digestive process 5-6 times as opposed to 3 square meals a day. Our bodies are also very smart, and by leaving too long between each meal our metabolism slows down as it does not know when it will get fed again. By staying on top of your hunger by eating regularly you are less likely to overeat at the next meal or grab something quick and unhealthy.

6. Drink Water - By staying hydrated this assists our bodies by eliminating toxins effectively and flushing fat from our system. Being dehydrated can cause cravings and can trick your mind into thinking you are hungry when really you are thirsty. Drinking 2-3 litres of good quality water a day will translate into less cravings and clearer messages for true hunger which will help you lose weight.

How Many Calories to Eat a Day

I'm not one for counting calories instead I look at other factors such as the macro nutrients of food such as how many carbs, fats and proteins a food contains.

Macronutrients provide your body with the fundamentals it needs for growth, metabolism and healthy body function. They also provide your body with calories, although in varying amounts. Carbohydrates and proteins provide the body with 4 calories per 1 gram of food, whereby fats contain 9 calories per gram. Proteins and good fats are slower to digest and keep you fuller for longer as opposed to carbs which are quickly digested by the body and ready to be stored in the muscles for energy.

When it comes to how many calories we should be eating per day it is dependant upon our age, muscle mass, how active we are during the day and whether we are male or female.

Health tips for maintaining a flat stomach

The old saying 'abs are made in the kitchen' is so true. There is our myth that exists in the fitness industry that states by doing stomach exercise such as crunches and other ab work you can achieve a flat stomach.

This is untrue, you cannot 'spot reduce' or make an area flatter by doing specific exercises for it. Instead, the greatest results with our bodies come from the foods we eat and drink and the lifestyle choices we make in terms of managing our stress, getting the right amount of sleep and including mindfulness activities in our lifestyle.

Try to eat from the 6 main food groups such as healthy grains, lean proteins, fruit, vegetables and legumes, dairy products and alternatives and healthy fats. Reduce your intake of processed foods and alcohol to minimise bloating, extra kilograms and maintain a flat stomach. Drink plenty of water 2-3 litres a day to flush toxins from your body and to minimise bloating and the buildup of waste in your system.

Combine the right amount of exercise into your weekly routine, a little bit of something everyday is recommended, aim for 2-3 weight bearing sessions per week, 2-3 cardio activities a week and include some yoga, pilates and stretching!


Ashley Hubbard

Ashley Hubbard

(Health and Wellness Writer)

Daily tips for maintaining a healthy weight and staying motivated

Start early and get some AM cardio before you eat your first meal. This puts your metabolism onto over drive and helps burn more fat over the next 24-48hrs.

Eat smaller and more often. Aim for a snack every 3 hours to keep up your energy and avoid over eating at your next mean (which can often to lead to weight gain) Grab a glass of water with each meal and watch the sods (full of empty calories and sugars)

Tips for boosting your metabolism naturally

Get some AM HIIT cardio before your first meal.

Get more super-foods into your diet such as eggs, nuts, broccoli, avocado, green tea, spinach , apples , grapefruit, soymilk, turkey, oatmeal

How Many Calories to Eat a Day

Aim for 2,000 depending on your goals. You may need to adjust accordingly but do not starve yourself to shift few pounds, this is never a good idea. Look for quality calories from good food sources, instead of feeding yourself empty low value foods.

Health tips for maintaining a flat stomach

Watch the alcohol, there are too many empty calories inside the stuff. Avoid greasy fry ups for breakfast more than once per week.

Mix HIIT cardio with core training early morning for effective results. Do not do crunches or sit ups every day, no need. Use leg raises and knee raises and a fitness training tools like the power wheel to work the core muscles as long with other muscles. Better to training full body movements than to isolate.

Watch your diet, no heavy meals late at night (this leads to weight gain) Cut back or cut out TV (usually leads to emotional or over eating)


Katie Pelkey

Katie Pelkey

(Life Coach)

Daily tips for maintaining a healthy weight and staying motivated

Start your day with some deep breathing, think thoughts of gratitude, for the bed you are in and the possibility of the day that is ahead of you. Visualize your day for 2-3 minutes, see yourself succeeding in your work, eating meals that are nourishing, healthy and satisfying and exercising during your chosen times. It starts in the mind.

When you do eat, turn off the tv, turn the phone off and really taste and love your food, let the body absorb it's nutrients as you think thoughts of gratitude and pleasure for your meal. Break up exercising into small multiple breaks, move in ways you love, yoga, dance, cardio find what you enjoy and stay consistent to it. Every day send thoughts of love and gratitude to your body.

Tips for boosting your metabolism naturally

Hot Lemon water first thing in the morning. A breathing exercise called breath of fire. Breathe deep into the belly then exhale in short rapid spurts out the nose, pumping your navel activating the abdominals with each exhalation. Do this for a few minutes on an empty stomach.

How Many Calories to Eat a Day

I don't count calories, I eat my biggest meal at lunch. I do not snack in between. Breakfast and dinner are much smaller meals and I do not eat anything 4 hours before bed. I practice intermittent fasting from dinner until breakfast the next day. This also helps improve my sleep cycles and I wake up earlier. Instead of focusing on calories I trust my body and listen to what it really needs, I take my time when I eat and when I feel full I stop.

Health tips for maintaining a flat stomach

I do crunches twice a day 25-50 times or whenever I reach my edge. I also practice massaging my stomach in the morning going clockwise to kickstart digestion. After I eat I lean to the left, and breath deep so my food will more easily be directed towards the stomach for digestion. I try to keep my body in a state of relaxation versus fight or flight after meals so it can properly digest.


Ellen Finlay

Ellen Finlay

(Lifestyle Blog)

Daily tips for maintaining a healthy weight and staying motivated

Take one meal at a time. Break your goal down in to smaller goals and treat yourself when you achieve those.

Tips for boosting your metabolism naturally

Eating a breakfast kick starts your metabolism so don't skip it! Caffeine is a stimulant so use it in moderation to boost your metabolism.

How Many Calories to Eat a Day

You need to cut calories to loose weight but too low and your metabolism suffers. Cut enough to loose weight but eat enough so you are not hungry.

Health tips for maintaining a flat stomach

Drink water, remember it's all about core exercises which include your stomach and back. Strengthen both and you will feel the benefits.


Sueet Tong

Sueet Tong

Daily tips for maintaining a healthy weight and staying motivated

Moderation and have a visual reminder of your goal

Tips for boosting your metabolism naturally

Exercise (running and weights training)

How Many Calories to Eat a Day

Depending on your goals. Less 1500 for women who is sedentary and wanting to lose weight.

Health tips for maintaining a flat stomach

Eat less carbs and do weight training


Kim Melton

Kim Melton

(NutritionPro Consulting)

Daily tips for maintaining a healthy weight and staying motivated

One of the most important goals should be to eat fresh vegetables and fruit daily. Set a goal to eat at least one serving of a vegetable with each meal and one fresh fruit with a snack each day.

Tips for boosting your metabolism naturally

Daily activity is the best way to boost metabolism. Begin to see exercise as a way to sleep better, boost mood, improve heart health, prevent cancer and prevent obesity and diabetes. Focus on these benefits instead of weight loss when you're thinking about exercise.

How Many Calories to Eat a Day

Calorie needs depend on activity level, age, sex, height and current weight.

Health tips for maintaining a flat stomach

It's true that "abs are made in the kitchen". Cut back on refined carbohydrates and eat lean protein, whole grains, fresh fruit and vegetables, nuts and seeds.


Eirene Heidelberger

Eirene Heidelberger

(Parenting coach)

Daily tips for maintaining a healthy weight and staying motivated

Accept the fact that nobody else is going to make you get off your bum and get it together. You hold your life in your own hands and you're either going to love and respect yourself or continue down a black hole of poor eating choices which makes you feel gross and tired and sabotages your motivation to get off the couch and exercise.

Become your own cheerleader and say to yourself, "I am making a change by showing myself I love ME just as much as I love my parents, friends, and kids and enough is enough because I matter."

Tips for boosting your metabolism naturally

I love the herb ashwagandha because it's been proven to increase Muscle Mass and Strength. The more muscles you have the higher your metabolism. In addition ashwagandha can reduce blood sugar levels, has anti-cancer properties, can reduce the "stress hormone" cortisol, reduces stress, anxiety and depression and so many other amazing benefits.

Health tips for maintaining a flat stomach

In my parent coaching business, GIT Mom, I'm constantly asked by moms how they can flatten their rounded protruding abs after baby. There's 1 simple move I advise everyone (Dads too!) to do every single day and it only takes 5 minutes. Lie flat on your back. Place the heels of your feet on a squishy 8" ball, I love the ones from SPRI.

Slowly raise your hips up as high as your flexibility and strength will allow then pulse for 5 minutes. I set a timer on my phone and got caught up on social media or watch a TV show. This move is great because it flattens your abs back to pre-baby shape, strengthens your hamstrings and challenges your balance.


Tracy Shaw

Tracy Shaw

(Bachelor in Human Resources, Lifestyle Blogger)

Daily tips for maintaining a healthy weight and staying motivated

Be sure to set Realistic Goals, when goals that are obtainable you are much more likely to try to reach them! Consider scheduling an event - like a 5k or a 10k, or even a half marathon! This will give you something to look forward to and train for in the future. Try a new workout! Do you always go to the gym? Try a class that you have never tried before, you may just love it

Tips for boosting your metabolism naturally

I add cinnamon to my smoothies every day, and to meals when I can!

How Many Calories to Eat a Day

I always try to stay under 2000

Health tips for maintaining a flat stomach

It's all about what you eat!


Ann Louise Gittleman

Ann Louise Gittleman

(Nutritionist)

Daily tips for maintaining a healthy weight and staying motivated

Eat fat, NOT sugar…at every meal and snack. The good fats include nuts, seeds, avocado and olive oil. Fats stabilize blood sugar and do not create blood sugar highs and lows which tempt you to overeat and cheat on any healthy eating plan.

Tips for boosting your metabolism naturally

To boost your metabolism naturally think L-carnitine. This very important amino acid-like nutrient stimulates the mitochondria – your energy producing engines in your cells. L-carnitine can be taken in a supplement or enjoyed in foods, like lamb.

How Many Calories to Eat a Day

I don’t believe in calories – calories don’t count! Just eat healthfully, including good fats, quality proteins, and unprocessed unrefined carbohydrates from starchy vegetables.

Health tips for maintaining a flat stomach

For maintaining a flat stomach think of fennel tea – it’s the best de-bloater known to man. Two to three cups per day will make the tummy go away!


Ashley Tukiainen

Ashley Tukiainen

(Health and Wellness consultant)

Daily tips for maintaining a healthy weight and staying motivated

Eat a clean and balanced diet. Stay away from ALL refined sugar and processed convenience products. Also, drink between 8-12 cups of water every single day.

Tips for boosting your metabolism naturally

Eat small meals every 2-3 hours of your waking day, consistently. And, of course, drink plenty of water (water is the key to everything!)

How Many Calories to Eat a Day

This question can be a bit tricky because this depends on how much energy you are using up. If weight loss is your goal, then no matter what, the number of calories in needs to be less than the number of calories you are burning every day. However, do not eat less than 1000 calories per day because then your body will go into starvation mode.

Health tips for maintaining a flat stomach

Abs are made in the kitchen, not the gym! Eat a clean, low carb diet, and get in a little bit of core work every day. Even just 5 minutes makes an enormous difference.


Holly Clegg

Holly Clegg

(Healthy Cooking Expert)

Daily tips for maintaining a healthy weight and staying motivated

Ever been on a diet, off a diet, and back on again?! Everywhere you look diets are telling you what not to eat, but you shouldn’t have to choose between fun, good food and your health, that’s why my passion has always been to create healthy recipes that never sacrifice flavor! I like to say I trim the recipes up and keep them terrific.

With a few simple tweaks, you don’t even have to give up those fast food favorites, pizza, fries, and burgers, and can enjoy these “junk" food familiars in your own kitchen—yes healthier! Here’s are my trim&TERRIFIC™ tips to keep you off the yo-yo diets and eating in your own home for a long-term healthy lifestyle full of good-for-you, delicious food.

1. Don’t give up burgers! Select cuts of meat ending in “loin" (ground sirloin) or “round" (ground round) for the leanest meat – helping to reduce your risk of heart disease
2. Pile on the condiments! The more vibrant the color, the more nutrition such as bright leafy baby spinach for a good source of vitamins and antioxidants; juicy red tomato slices rich in lycopene decreasing risk of heart disease and some cancers.
3. Substitute whole grains (pasta, rice, bread) for increased fiber and health benefits such as weight maintenance and decreased risk of chronic diseases.
4. Make your own fries with fiber-rich sweet potatoes as they are one of the most nutritious vegetables, contain virtually no fat or sodium and are packed with fiber, Vitamin A, Beta Carotene, iron, and potassium.
5. Save room for dessert! Dark chocolate has been recognized for its antioxidant benefits, so might we think of chocolate covered strawberries as a health food?
6. Pizza is an excellent canvas for all sorts of healthy toppings – of course veggies and lean meats – but also fruits! Using an oatmeal or sugar cookie crust, top with light cream cheese and your favorite fruits in season. Kids and adults, alike will come running for this fantastic fun dessert.

7. Use salsa as a condiment! – 1/2 cup of salsa equals 1 serving of vegetables – bring on the baked chips and dip.

Tips for boosting your metabolism naturally

I have always tried to work out at least 3 times a week and two of those times is a weights class I take with my friends. I have always had a very good appetite but eat healthier. I think people work out too much and under eat which affects their metabolism. By being realistically balanced with eating and exercise, I think over the years that has been the best way to keep my metabolism high. Along with my very active lifestyle of cooking in the kitchen!

How Many Calories to Eat a Day

There are many online calculators that can tell you a healthy range of your specific caloric needs but I don’t count calories. I pretty much follow the 80/20 rule and try to keep it healthy at least 80% of the time. An easy way to do that is to eat with color. Make it simple on yourself and choose a plate full of a variety of color. Green, red, orange, and yellow – the colors in a plant based diet represent important vitamins and minerals your body needs.

A colorful plate ensures you will be eating a wide range of fruits and vegetables with necessary vitamins, minerals, fiber and antioxidants for optimum health and energy. And the brighter the better as plant foods rich in color contain more fighting power.

Health tips for maintaining a flat stomach

According to the Dietary Guidelines for Americans, 25 grams of fiber is the recommended daily amount for women and 38 grams for men, but research shows that optimal dietary fiber intake for cancer prevention is at least 30 to 35 grams per day. A form of complex carbohydrate that our gastrointestinal system does not digest or break down, dietary fiber helps food move through the body efficiently.

Other health benefits of consuming the recommended amount of fiber are numerous, including heart health and reducing cholesterol. Because of the laxative effect, fiber helps reduce digestive problems such as constipation, as well as helping to keep a healthy weight. Healthy weight maintenance is also very important for cancer prevention, since being overweight is clearly linked to increased risk of multiple forms of cancer. But as you increase your fiber intake, it is very important to increase your water intake to prevent bloating and constipation.


Peggy Sealfon

Peggy Sealfon

(Personal Development Coach, Author, Speaker)

Daily tips for maintaining a healthy weight and staying motivated

My approach is to adopt a healthy food strategy that fuels body and mind. I believe in making mindful choices of food and exercise. I always recommend that my clients find an exercise buddy who likes to walk, work-out at the gym, practice a sport or even ballroom dance. When you make it fun, you'll be motivated because you enjoy it. To get on the right food path, I recommend my free program: www.peggysealfon.com

Tips for boosting your metabolism naturally

Stay hydrated so your body functions more optimally. Foods that naturally boost your metabolism include: steel-cut organic oatmeal, green tea, spices, citrus. Reduce stress which can interrupt proper metabolic function and get enough sleep, 7-8 hours per night. Without the proper rest, the body releases high levels of cortisol that contribute to weight gain.

How Many Calories to Eat a Day

I don't believe in diets or counting calories. I believe in mindful non-emotional eating of whole, nutrient-dense foods (and I prefer organic).

Health tips for maintaining a flat stomach

I recommend eliminating dairy, sodas and sugar (read labels). Drinking hot water with lemon can help. I also encourage at least 3 minutes of doing plank (which you can do 1 minute 3X a day). Here's how to do plank: Lying facedown with feet hip width apart and legs extended, lift your body onto your forearms (also hip width apart) and toes. Keep you back flat, eyes on the floor so your neck is aligned with your body. Squeeze your abs. You should be able to balance a cup of tea on your back. Hold for at least 60 seconds.


Richelle Gamlam

Richelle Gamlam

(Travel Blogger)

Daily tips for maintaining a healthy weight and staying motivated

Working on the road, it can be hard to keep a consistent schedule or know what exactly I'm putting into my mouth calorie-wise. To stay motivated, I've tried doing exercise that keeps me accountable. I've done 30-Days of Yoga with Adrienne on YouTube, and the Couch to 5k running app which really helps! I also use Myfitnesspal which has definitely helped me keep my portion sizes under control.

Tips for boosting your metabolism naturally

I've found that my body loves vegetables and doesn't love simple carbs like bread and pasta. To keep my metabolism up, I like to try and exercise a little bit every day, and load up my plate with fresh vegetables, while avoiding eating a lot of bread and pasta which slows me down.

How Many Calories to Eat a Day

I'm trying to slim down a little bit, so I eat 1,500 calories a day, which is the calorie count that Myfitnesspal gave me after calculating my weight and hight with a subtle weight loss goal of just a few pounds a month.

Health tips for maintaining a flat stomach

I love yoga for this! I recommend finding a fun exercise like dancing, or surfing, which will strengthen your core.


Menno Henselmans

Menno Henselmans

(Online physique coach)

Daily tips for maintaining a healthy weight and staying motivated

You need a concrete plan of action. If you want to improve your physique, here's what you need to do.

1. Perform a strength training program with a core of free-weight compound exercises. Aim to get progressively stronger over time. Perform at least 10 sets per week per muscle group. Strength training is the key to body recomposition and no other activity is needed.
2. Create calorie awareness: start tracking your energy intake if you haven't done this meticulously before. Calories matter. Anybody who says differently is a charlatan or an idiot, probably both. To lose fat, you probably have to decrease your energy intake below your energy expenditure to achieve sufficient energy deficit over time.
3. Consume enough protein. That generally means at least 1.6 g/kg/d (0.64 g/lb/d), i.e. 128 grams of protein for a 80 kg (176 lb) individual.
4. Base your diet around whole foods. Your diet doesn't have to be paleo, keto, Mediterranean or vegan, but almost all good diets are composed largely of whole, unprocessed foods.

5. Stop looking for the magic pill or program. If you're not implementing tips 1-4 consistently yet, looking for supplements should be the last thing on your to-do list.

Tips for boosting your metabolism naturally

Not many things can actually increase your metabolism (daily energy expenditure). By far the best thing you can do is strength training with the aim of increasing your muscle mass. Several studies find increases in metabolic rate around 5% in a matter of weeks when people start strength training. That's not even taking into account the energy expenditure from the exercise itself.

How Many Calories to Eat a Day

To lose weight, you will generally want to be in an energy deficit, which means you need to consume fewer calories than you burn off each day.

Health tips for maintaining a flat stomach

See above daily tips.


Jade Joselyn

Jade Joselyn

(Fitness-Loving Foodie)

Daily tips for maintaining a healthy weight and staying motivated

Having a positive mindset towards fitness and eating healthy. If you love your workouts and the food you eat your body will love you back!

Tips for boosting your metabolism naturally

Being consistent in the gym and constantly striving to better yourself and work hard. Its also important to eat enough to fuel your workouts and maintain a healthy weight. If you restrict it can lead to a negative relationship towards food and your body won't be happy either!

How Many Calories to Eat a Day

There is no perfect number as it is individual for every single person. We should never mimic someone else's daily calories as we all have different activity levels and genetics. If you are losing weight you are most likely in a calorie deficit and if you are progressively gaining weight you may be eating in a surplus. I would recommend tracking for a while so you can get a good idea of your maintenance calories.

Health tips for maintaining a flat stomach

A flat stomach is a result of over all fat loss as we can't just lose fat from one area. If certain foods cause you to bloat and feel uncomfortable I would avoid eating these and swap them out for something you enjoy!


Obi Obadike

Obi Obadike

(Fitness Expert)

Daily tips for maintaining a healthy weight and staying motivated

Exercising at least a minimum of 3 times a week, Understanding portion control when you eat. Eating with smaller plates and bowls. Incorporating a balanced nutritional program which requires protein, complex carbs, healthy fats. Following the 80/20 rule which is eating healthy 80% of the time and cheating 20% of the time. One of the of best things to stay motivated is to post a picture of someone who you would want to look like physically and post it on your refrigerator. That is great visual motivation to help you continue to push.

Tips for boosting your metabolism naturally

When you weight-train you increase and heighten your body composition which will speed up your metabolism. The more lean muscle mass you have the faster your metabolism will be. When you eat less than 1,200 calories per day you will see the metabolic drop and decline so make sure you are eating enough calories which will prevent your metabolism from dipping.

How Many Calories to Eat a Day

It depends on what your goals are and it depends on how much you weigh. But if your goal is to be on a weight loss nutritional program then I would say the conventional rule is 10 to 12 calories per pound.

Health tips for maintaining a flat stomach

There is saying that abs are made in the kitchen not in the gym. Which means a lean and flat stomach has nothing to do with how many abs you do a day. How lean your stomach is predicated on low bodyfat. And low bodyfat comes from eating clean healthy foods and which will allow you to drop bodyfat. And it comes from incorporating a full body circuit training routine.


Karli & Angie

Karli & Angie

Daily tips for maintaining a healthy weight and staying motivated

Consistency is key! Eat healthy most of the time. Exercise most days. Drink lots of water. Find what you love!

Tips for boosting your metabolism naturally

Eat regularly! Exercise regularly! Get enough sleep!

How Many Calories to Eat a Day

Everyone's needs are different. Eating too many or too few calories will both cause problems. Find out what is right for you!

Health tips for maintaining a flat stomach

Healthy diet, regular exercise, lots of water. There's no secret formula. It takes discipline and consistency!


Shauna Lindzon

Shauna Lindzon

(Registered Deititian)

Daily tips for maintaining a healthy weight and staying motivated

1. Eat every 3-4 hours a day. Don't skip meals!
2. Meal plan at least 3-5 meals per week to stay on top!
3. Bring at least 1 healthy snack in your bag when you are on the go.
4. Keep a fruit bowl on your desk at home or at work.

5. Purchase portable glass containers to take your lunch and snacks to work.

Tips for boosting your metabolism naturally

1. Make sure that you are getting 7-8 hours of sleep per night.
2. Do a combination of cardio and weight exercises at least 3-5 times per week.
3. Don't skip meals!
4.Drink plenty of water!

5. Eat a mixture of carbohydrate, protein, fat and fibre. Don't avoid whole nutrients!

How Many Calories to Eat a Day

Most people require between 1200-2200 calories per day to maintain their weight. Your calorie requirements will depend on your age, height, weight and activity level.

Health tips for maintaining a flat stomach

  • 1. Exercise regularly and eat well balanced healthy meals.
  • 2. Avoid skipping meals and eating too much processed food.
  • 3. Avoid eating too much sodium.
  • 4. Limit alcohol consumption.
  • 5. Get at least 10,000 steps in a day!

Amanda Lambrechts

Amanda Lambrechts

(Registered Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

If you are eating intuitively and listening, your body likes to stay at a set point.

Tips for boosting your metabolism naturally

I encourage people to eat regularly and not skip meals.

How Many Calories to Eat a Day

I don't encourage people to count calories. Each person has different needs and intuitive eating will help guide you to eat enough each day.

Health tips for maintaining a flat stomach

I encourage clients to not focus on their outward appearance because I, as a health professional, understand that health can be attained at every size. I encourage people to focus on how they feel when eating intuitively.


Ashley Koff

Ashley Koff

(CEO, The Better Nutrition Program)

Daily tips for maintaining a healthy weight and staying motivated

Do less, better. Too much - even of the good stuff - and even trying to do too much is not better for any body. Identify 1 thing that you want to do better on this week and each morning write down how you will do it better that day. It's important to maintain healthy digestive and detoxification systems too so text DETOX123 to 44222 for a free better detox nutrition guide

Tips for boosting your metabolism naturally

Healthy fats like those found in hemp seeds, and getting in enough magnesium - a mineral essential for better metabolism by helping turn off stress. Magnesium is found in foods like cacao and cashews, grains, and greens you can also supplement daily to reach your RDA (70% of women are not meeting it daily) - I recommend Natural Vitality's CALM which is what I take daily.

How Many Calories to Eat a Day

It's not the amount of calories, but the quality and nutrient balance of those calories that matters more for your results. You don't want to have too much at any one sitting, better to space it out into pit stops (meals/snacks) throughout the day.

Health tips for maintaining a flat stomach

A healthy digestive system! Magnesium, glutamine, fiber, water, probiotics and plenty of sleep will help your body do its digestive work better to get a flat belly.


Nichola Ludlam Raine

Nichola Ludlam Raine

(Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

Start your day with a healthy morning routine; get up with enough time to do a quick workout (there are plenty of 10-15 minute workouts on YouTube!) and a healthy breakfast - start your day with good intentions to help you to stay motivated all day.

Tips for boosting your metabolism naturally

Keep active throughout the day; NEAT (NON-EXERCISE ACTIVITY TIME) such as walking is important so try to go for a 30 minute walk on your lunch break or after work. Have regular meals throughout the day to maintain energy levels.

How Many Calories to Eat a Day

This depends on how active you are (and how much you weigh/your age and gender) but in general women require around 2000 calories a day and men 2500 calories a day to maintain weight.

Health tips for maintaining a flat stomach

Good posture, eating your maintenance calories and not skipping sit ups at gym!


Sharon Palmer

Sharon Palmer

(RDN, The Plant-Powered Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

Start out with a positive attitude about food--it is not your enemy. Healthy food is delicious and nourishing. It is a gift to have healthy food at our fingertips. Allow yourself to enjoy these foods. And do not fall for fad diets, which lead you to restricting your diet unnecessarily--and then you can't wait to go off of the diet! This sort of dieting does not work in the long term.

It's best to eat a healthy, balanced diet with a variety of whole plant foods: legumes, whole grains, vegetables, fruits, nuts, and seeds. A diet which promotes a slow, sustained weight loss that also promotes a healthy brain and body is the way to go.

Tips for boosting your metabolism naturally

Include physical activity in your daily regimen, include more high-fiber foods, such as whole grains, legumes (beans, peas, lentils), vegetables, fruits, nuts, seeds. Enjoy plant-based beverages, such as green tea and coffee.

How Many Calories to Eat a Day

This depends on your specific energy needs. We all have dramatically different metabolic needs, based on our age, gender, activity levels, and genetics. Try to find a balance of energy needs for YOU that promotes a healthful weight. But don't get too hung up on calories--it's all about the food in balance.

Health tips for maintaining a flat stomach

Lots of physical activity, with specific strengthening activities for the core, and a diet filled with high-fiber foods and healthful fats in balance. Avoid too many highly refined carbohydrates and sugars.


Emily Kyle

Emily Kyle

(MS, RDN, CDN)

Daily tips for maintaining a healthy weight and staying motivated

When you're striving to maintain a healthy weight and trying to stay motivated, remember why you're trying to develop a healthy lifestyle in the first place. Is it to feel better physically, mentally and emotionally? Is it so you have the energy and stamina to play with your kids everyday? Returning to your WHY will help you to stay motivated and on track.

Tips for boosting your metabolism naturally

One of the best ways to boost your metabolism naturally is to take preventative measures in the fist place. Be sure that you are not starving your body, or consuming too few calories in the day. If your body thinks that you are starving it, or cannot rely on when the next meal will come, it will naturally slow down your metabolism.

How Many Calories to Eat a Day

Each and every one of us has unique caloric requirements to help us determine how many calories to eat in a day. If you need help determining yours, consult a registered dietitian nutritionist.


Dr. Sarah Allen

Dr. Sarah Allen

(Psychologist)

How Emotional Eating Sabotages Your Healthy Living Goals

New Year often starts with setting goals to lose weight and to be healthy as we aim to recover from the excesses of the holidays but as the weeks go by it can be very hard to maintain that initial enthusiasm.

There are many reasons our good intentions get derailed but I think one of the main culprits to sabotage weigh loss is when our emotions become tied to what and how much we eat.

We all eat for emotional reasons sometimes but when eating becomes your main strategy to manage difficult emotions it can become a health and weight issue. Although emotional eating can provide a temporary fix, the aftermath is usually brings on feelings of guilt and possible shame, especially if you are worrying about your weight or health.

We don’t tend to reach for a carrot or a bowl of grapes when we feel a negative emotion do we. When a person is eating to satisfy or push down emotions they tend to choose comfort foods which are typically high calorie, high sugar and fat.

Before you can break free of emotional eating you have to learn how to tell the difference between your emotional and physical hunger. This can be really difficult if you regularly use food to deal with your emotions. So here are 3 tips

1. Learn The Difference Between Emotional Hunger & Physical Hunger

1. Emotional hunger urges you to satisfy it instantly. Physical hunger can wait.
2. Emotional hunger comes on suddenly. Physical hunger comes on gradually.
3. Emotional hunger craves specific options that you consider comfort foods. Physical hunger is open to a wide range of options–lots of things sound good.
4. Emotional hunger isn’t satisfied, even when your stomach is full. Physical hunger stops when you’re full.

5. Emotional eating triggers feelings of guilt, powerlessness, and shame. Eating to satisfy physical hunger doesn’t make you feel bad about yourself.

2. Identify Your Emotions Before You Eat

Emotional eating tends to be automatic and virtually mindless. Before you even realize what you’re doing, you’ve reached for the bag of chips and polished off half of it. By learning to stop and check in with yourself you give yourself the opportunity to make a different decision.

Ask yourself the following questions:
1. Am I hungry?
2. Do I really need more food in my stomach?
3. If I am not hungry, which one of my triggers is pushing me to want food?

4. What are my feelings now I have recognized this?

3. Learn To Accept Your Feelings—Even The Bad Ones

While it may seem that your problem is that you’re powerless over food, emotional eating actually comes from feeling powerless over emotions. If you deal with feelings by numbing or soothing yourself with food, you stop feeling capable of dealing with your feelings.

Allowing yourself to feel uncomfortable emotions can be scary. You may fear that, like Pandora’s Box, once you open the door you won’t be able to shut it. But the truth is that when we don’t obsess over or suppress our emotions, even the most painful and difficult feelings subside relatively quickly and lose their power to control our attention. To do this you need to become aware and learn how to stay connected to your emotions.

If you do end up eating high calorie food though, don’t be so hard on yourself. When you feel less upset and overwhelmed it is time to start addressing what is triggering your emotional eating and find better, healthier coping strategies to manage the situations that are causing you to feel stressed in the first place and to come up with different ways to express your emotional needs.

To read more about Emotional Eating and learn strategies to cope download my free booklet Simple Steps To Overcome Emotional Eating - www.drsarahallen.com


Joy McCarthy

Joy McCarthy

(Founder of Joyous Health, Holistic Nutritionist)

Daily tips for maintaining a healthy weight and staying motivated

The best way to maintain a healthy weight is to eat as many whole foods that are detox-friendly on a daily basis. That includes fruits and vegetables, healthy fats from foods like nuts and seeds, avocado and oils and organic and grass-fed animal protein or plant-based protein.

When it comes to staying motivated, it's really about focusing on how healthy eating and moving your body makes you feel as opposed to how you look. It's easy to get caught up in the numbers, but what's important is to look at the big picture and eat for how you want to feel, which is JOYOUS (I hope!)

Tips for boosting your metabolism naturally

If you're experiencing fatigue, cold body temperature, bloating after eating, low energy levels and just feeling all around "blah", you may be in need of a metabolism boost! One of the best ways to do this is to ensure you're providing your body with enough fuel. This means eating consistent balanced snacks and meals throughout the day and not skipping meals (especially breakfast!) in an attempt to cut calories.

Eating metabolism-boosting foods can also be helpful, such as green tea, protein (eggs, chicken, fish) and one of my favourite detoxifying foods, apple cider vinegar! These foods will help the body to use and expend energy better.

How Many Calories to Eat a Day

I don't recommend counting calories as I like to view food and health from a qualitative perspective versus a quantitative perspective. That means, viewing food for it's nutritional properties instead of looking at it as a mathematical equation. If we based everything off of calories, a super nourishing food like an avocado would be considered "bad" because 1 avocado contains 322 calories, but in that avocado, you are benefiting from all of the potassium, Vitamin K, fiber and healthy fats that help to nourish our brain & skin, while balancing our hormones and lowering inflammation in the body.

Health tips for maintaining a flat stomach

Most people are walking around with a bloated belly thinking that's the norm. But following one of the following tips to follow can actually help to alleviate that and lead to a flat stomach. Chewing your food is crucial to preventing bloating. I recommend chewing each piece of food 25 times or until it reaches a paste-like texture.

You'll also want to feed the good bacteria in the gut by eating probiotic-rich foods like sauerkraut, kimchi, miso paste and tempeh which will help to improve you digestion and allow you to break down foods and assimilate nutrients better. Taking a digestive bitter or 1 tbsp of apple cider vinegar in water prior to each meal can also be helpful which will help to stimulate secretions of the liver, pancreas, stomach and small intestine and support digestion overall.


Dr. Heather Tick

Dr. Heather Tick

(Expert in Functional Medicine, MD)

Daily tips for maintaining a healthy weight and staying motivated

1. Eat lots of fiber to help keep you feeling satiated throughout the day.
2. Drink a big glass of water before each meal.
3. Focus on eating healthy whole foods, mostly plants
4. Avoid processed foods, they’re a source of empty calories.

5. Season your food with fresh herbs and experiment with new recipes to stay motivated and excited about a healthy lifestyle.

Tips for boosting your metabolism naturally

1. Exercise regularly.
2. Consider trying intermittent fasting.

3. Eat nutrient-dense whole foods.

How Many Calories to Eat a Day

Calorie intake depends on a number of different factors including your activity level and body type, as well as your health goals and if you’re looking to lose weight or maintain your current weight.

Health tips for maintaining a flat stomach

1. Drink plenty of water throughout the day to stay hydrated.
2. Don’t overdo it on salt.
3. Try keeping a food journal so you can recognize what foods your body has a hard time digesting.

4. Eliminate or reduce sugary foods. They create imbalance in the gut contributing to bloating and gas.


Salma Dawood

Salma Dawood

(Nutritionist)

Daily tips for maintaining a healthy weight and staying motivated

Maintaining a healthy weight is a combination of consuming a balanced, nutritionally complete diet, and exercising moderately. To kick off your New Year’s Resolutions, we recommend the following tips to help you stay motivated to achieve your health goals:

1) Moderation is key: Follow a nutrient-dense, balanced and wholesome diet for the majority of the time, but allow yourself to indulge every now and again.
2) Ensure magnesium levels are in check: Magnesium is an abundant mineral found in our bodies, and is required for over 300 biochemical reactions. Vital for the muscles, nervous system, sleep, blood glucose regulation and more, a deficiency in magnesium can eventually lead to weight gain and many more detrimental health conditions. Keep your metabolism in check by consuming rich sources such as leafy greens, nuts and grains, or regularly using a topical magnesium oil. Try soaking in a relaxing magnesium bath to soothe your body after a long day!
3) Skip the sugar: Sugary foods and beverages provide nothing but empty calories that can cause you to pack on the pounds. Swap sugary snacks for fruit, and sodas to fruit-infused water or herbal teas.

4) Get moving: Following an exercise routine will help boost your metabolic rate, burn excess calories, and tone up your body to keep you looking lean and feeling great. Incorporate 30-minute workouts, 3 times a week to start off, and intensify your workouts as you begin to get comfortable with the routine. Applying a magnesium oil to your skin after a workout can help your muscles recover quicker.

Tips for boosting your metabolism naturally

Rev-up your metabolism naturally with the following tips:

1) Drink water: Dehydration can make you feel sluggish and slow down your metabolism. Drink between 9-13 glasses of water per day.
2) Don’t skip breakfast: Kickstart your day with a nutritious breakfast to get your metabolism going!
3) Exercise: Moderate physical activity will help boost your resting metabolic rate.
4) Regular, small meals: Contrary to belief, starving yourself is no good for the body and weight loss. Consuming little food everyday can cause your body to enter starvation mode, lowering your metabolism and slowing down your fat-burning. Instead, consume small portions every 2 hours to keep your metabolism going.

5) Spice it up: Research suggests that spicy food may contribute to speeding up your metabolic rate. Add chili and cayenne pepper to your dinners for a flavor kick and a metabolism boost.

How Many Calories to Eat a Day

There’s no one-size-fits-all for calorie intake. Every individual requires a different amount of calories to maintain their goal weight. For women looking to maintain their weight, they should consume between 1800-2000 calories per day. For men, it is suggested to consume between 2000-2200 calories per day. These figures vary depending on physical activity levels, age, lifestyle, and more.

Tip: To start slimming down, try cutting out around 250-500 calories per day. You can do so by cutting back your portions, reducing fatty and sugary foods, and making smart healthy choices.

Health tips for maintaining a flat stomach

To keep that midsection looking lean, try these natural tips to maintain your flat stomach:

1) Compound exercises: Instead of performing 500 crunches and sit-ups, try compound movements that will incorporate a variety of muscles for an effective workout.
2) Drink water: Remaining hydrated will help keep your stomach looking flat.
3) Lose belly fat: Trim that midsection by consuming fiber-rich whole foods, that will help curb your appetite and keep your diet on track.

Ben Greenfield

Ben Greenfield

(Author and Human Performance Consultant)

Daily tips for maintaining a healthy weight and staying motivated

Wake up in the morning, drink a cup of coffee or green tea, do 20-30 minutes of fasted cardio, then finish with a 2-5 minute cold shower. Then, later in the day, do a high intensity interval training workout or weight training workout.

Tips for boosting your metabolism naturally

Forsake the idea that you must constantly snack and graze to keep your metabolism activated and instead do constant movement "snacks" to keep metabolism elevated - like 10 burpees, 30 jumping jacks, 20 air squats, etc.

How Many Calories to Eat a Day

You must customize your diet to you! Here is exactly how to do that: bengreenfieldfitness.com

Health tips for maintaining a flat stomach

All the situps in the world won't give you a flat stomach. Instead try plank variations: side planks, front planks, plank rotations and other planking variations.


Kym Campbell

Kym Campbell

(Blogger & Health Coach)

Daily tips for maintaining a healthy weight and staying motivated

Make sure to avoid sugar, high GI carbohydrates, and processed foods. To keep motivated eat a diet high in protein and fat which will help reduce your cravings.

Tips for boosting your metabolism naturally

You can boost your metabolism naturally through exercise. Focus on high intensity interval training and weight lifting.

How Many Calories to Eat a Day

Don't focus on calories, instead pay attention to the quality of the foods you eat.

Health tips for maintaining a flat stomach

High cortisol levels can lead to belly fat so try to reduce your stress levels through meditation and mindfulness.


Karla Mohtashemi

Karla Mohtashemi

(CEO of Healthitude)

Daily tips for maintaining a healthy weight and staying motivated

Consistency, variety and games are important for your workouts. Finding your why will help you stay motivated. Your why has to be more than fitting into that "little black dress". It needs to hit you emotionally.

Tips for boosting your metabolism naturally

Eating a protein and vegetables every 2-3 hours, while making sure you have healthy fats in your diet will keep your engine running. Remember, some vitamins are water soluble and some are fat soluble, so a very well rounded feeding opportunity is very important!

How Many Calories to Eat a Day

This depends on your activity level. If you have a sedentary job, you can take your weight times 11 and add 300-400 calories for your workout. If you are trying to lose weight, subtract 500-750 calories from the total for a calorie deficit. If you are trying to gain weight, you will want to multiply your weight by a higher number (up to 17).

Health tips for maintaining a flat stomach

A flat stomach is made in the kitchen. Not all calories are equal, though. What I would like for you to start thinking is “more bang for the buck". In other words, if you are going to consume the calories, make sure there is more nutrition in the food than calories. Think color in your food. You cannot out-exercise poor nutrition.


Whitney English

Whitney English

(Registered Dietitian Nutritionist, Owner)

Daily tips for maintaining a healthy weight and staying motivated

The most important habit that will help you maintain a healthy body weight is by trusting your internal hunger and fullness cues and eating mindfully. Staying motivated in your healthy lifestyle can be challenging at times, my best tip is - be easy on yourself. Not everyday is going to go your way. Cut yourself some slack and acknowledge that every day is another opportunity to achieve your goals.

Tips for boosting your metabolism naturally

Strength training will help you build lean muscle, which increases your metabolism when you're not working out!

How Many Calories to Eat a Day

Everyone's calorie needs differ and no formula is going to give you the perfect number. It's more important to learn to trust your body and your innate hunger and fullness cues to drive eating behaviors than to use an arbitrary number to decide how much to eat. This often leads to cycles of restriction followed by overeating which ultimately is detrimental to your health and fitness goals.

Health tips for maintaining a flat stomach

Avoid foods that cause bloating like highly-processed, high-sodium packaged items. Drink at least 8 glasses of water a day. Eat a high fiber diet to help support digestive processes.


Kellie Hart Davis

Kellie Hart Davis

(Founder of Fit Thrive)

Daily tips for maintaining a healthy weight and staying motivated

The most important thing is to be consistent with your effort. A healthy lifestyle is all about habit-building and finding what works best for you. It's easy to get wrapped up in fads, tricks, and quick fixes. But we aren't one-size-fits-all, so spend some time finding what you know you will adhere to. Most often it's simple steps like cutting out soda and sugary drinks, adding in 15 minutes of movement every day, or omitting late night snacks. Once you start building momentum with small changes, things come together.

Tips for boosting your metabolism naturally

Get plenty of sleep in a quiet dark space with no blue light near by. Bring yourself to a parasympathetic state multiple times per day. This means turning off the world when you have down time like eating meals, unwinding at the end of the day, or when you first wake up. Eat your veggies. Lots of them.

How Many Calories to Eat a Day

It depends. There are no hard and fast rules because we all have individual needs. You have to take into account your height and weight, age, and level of activity and fitness/weight loss goals. The 2,000 calories a day is not a good measure because are all different. I can't imagine telling a 130 pound woman to eat the same as a 230 man.

If you're trying to reduce caloric intake two tips is to drink plenty of water and also take your time when you eat. Spend ample time chewing your food, set your fork down between bites, eat at a table rather than in the car or on the sofa, and have lots of veggies and protein with every meal.

Health tips for maintaining a flat stomach

Stress is the number one cause of excess abdominal fat. Find ways to reduce stress in your life. Spend more time being mindful, enjoying nature, enjoying the company of those you love, and meditating. We are constantly surrounded by stress, so the more time you spend turning it off, the healthier you will be.


Brynn McDowell

Brynn McDowell

(Registered Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

Get friends and family involved in your health goals! Meeting someone for a workout makes you less likely to skip it and also makes it more fun. Having your family support you and eating healthier meals with your partner makes it easier to stick to your meal plan. Looking at the positives of healthy eating instead of focusing on the negatives of trying to lose weight (if losing weight is your goal).

Tips for boosting your metabolism naturally

Working out first thing in the morning can help get your body pumping and keep you feeling energized all day. Adding in some weight training/lifting also can have a positive effect on burning more calories throughout the day.

How Many Calories to Eat a Day

It really depends on the person, everyone's needs are different. Instead of focusing on calories, I prefer to focus on eating well balanced meals and eating less processed foods and more fresh vegetables. Making health a lifestyle is much more sustainable in the long term when you don't have to count calories but instead learn the best foods to eat for your individual needs and goals.

Health tips for maintaining a flat stomach

The old saying "abs are made in the kitchen" is true to a certain extent, but it does take a combination of eating right and working out to develop lean muscles. It's also important to remember that our stomach changes as we eat and drink, so focusing solely having a flat stomach all the time isn't realistic.

There are certain foods that can cause belly bloating (foods high in sodium and carbonated beverages), so trying to avoid those can help fight the bloat.


Dr. Serena Goldstein

Dr. Serena Goldstein

(Naturopathic Doctor)

Daily tips for maintaining a healthy weight and staying motivated

I focus on intrinsic motivation (versus extrinsic motivation where you're doing something for others) in that I like having a clear mind, feeling strong emotionally and physically, and therefore am mindful in choosing how I want to fuel my body.

Tips for boosting your metabolism naturally

Cut down drinking & sugar (even if you don't have that much anyways- sugar can also be from stress, fruit, poor sleep, etc.), going to bed at 10:30pm regularly, fasting for 12-15 hours between dinner and breakfast, and 5-6 days of exercise (from yoga to crossfit). Also some extra detox in the steam/sauna, and nightly castor oil packs over my abdomen (helps detox liver and improve gut health).

How Many Calories to Eat a Day

Just eat until you're 80% full. Calories are metabolized differently in everyone, they're not all the same, and can sometimes facilitate a disconnect in being mindful of foods that truly make us feel good and nourished. I've worked with a few patients on weight watchers who felt even better, and lost weight, by listening to their body when they understood their best fuel.

Choose high fiber, nutrient dense foods full of vitamins, minerals, and healthy fats, and quality protein and then you'll also know you're nourishing your body on so many levels.

Health tips for maintaining a flat stomach

Listen to your body when consuming certain foods while on whole foods nutrition plan with healthy fats, quality protein, and fiber (e.g. tomatoes are considered healthy, but for some they can cause joint pain and inflammation, so not all vegetables are created equally) drink at least half your body weight in ounces of water, stay active, get quality sleep, and de-stress (the front part of our stomach represents cortisol, our sides are insulin/sugar issues).

However, if none of these work, or nothing dramatic, you may want to work with a Naturopathic Doctor or other Integrative professional to address potential hormonal, gut, or other endocrine related concerns.


Betty Bogdanowicz

Betty Bogdanowicz

(Health Lifestyle)

Daily tips for maintaining a healthy weight and staying motivated

Drink water every single day. Drink it as first thing in the morning and as last before sleep. Drink it ate least 30 minutes before any meal and 2 hours after it. Drink at leas 8 glasses and you will see how much your health, your energy level, your skin, hair and nails condition will improve.

Tips for boosting your metabolism naturally

Our body NEEDS specific incidents in order to be healthy. First clean water, next 28 groups of amino acids, glucose, 15 minerals, 12 vitamins, 7 enzymes groups and 3 fats. Provide those in as much as less processed form every single day to your body and it will thank you with perfect working metabolism.

How Many Calories to Eat a Day

I do not recommend to calculate calories. It make you stressful and stress in 1st factor of any health problems. Follow advise stated above and you are going to be healthy for life.

Health tips for maintaining a flat stomach

1. Do not eat more than you NEED, now want!
2. Walk at least 30 minuets a day.
3. Drink water as above.
4. Avoid processed food.

Andy De Santis

Andy De Santis

(Registered Dietitian, Master of Public Health - RD, MPH)

Daily tips for maintaining a healthy weight and staying motivated

Never forget how good it feels to be in a healthy body and all of the perks of taking good care of yourself

Tips for boosting your metabolism naturally

Eating multiple servings of fruits, veggies, nuts and seeds daily.

How Many Calories to Eat a Day

Varies drastically between people of different ages, genders and activity levels. 2,000 is usually used as the "standard" but is not likely the right level for you.

Health tips for maintaining a flat stomach

A complicated question but let's start by measuring the amount of oil you use to cook/top foods with and keep it to no more than 1-2 tbsp. total daily.


Connie Stoltz-McDonald

Connie Stoltz-McDonald

(Integrative Nutrition Certified Health Coach, CPT)

Daily tips for maintaining a healthy weight and staying motivated

1. Taking care of yourself -is the priority so you can help others and gives you the push & motivation to continue a healthy lifestyle.
2. Don’t eat empty calories- many consume sugared drinks that only make you sluggish later and they carry over 50 grams of sugar. Drink 6-8 glasses of water per day to keep your hydration levels in check and keeps your hunger at bay. A great way to add flavor is to add lemon, lime, cucumber or fruit to give your taste buds something to crave. Tea is also a great source to health benefits and key to getting your fluids in daily.
3. Make simple changes- you can still have a burger but opt for a salad instead of the fries. Your body will thank you for it in the long run. Also getting the mayo or opt for avocado on the side is key.
4. Meditation is powerful- a great way to tackle our emotions and develop solitude in our lives. Don’t get wrapped up in social media wondering what others think or what everyone else is doing. They aren’t living your life. Studies have shown that it can lead to anxiety and depression effects on the body.

5. De-clutter -Both within mindfulness to relax your feelings of boredom, anger or etc. and to have a more organized life around you will keep you sane when life hits us with so much to do each day.

Tips for boosting your metabolism naturally

1. Sleep is vital to your total health, especially to curb cravings and keep your metabolism from channeling the hormones.
2. Omega-3’s aid in reducing inflammation and regulating the metabolism, while balancing blood sugar levels. Substitute your food options with salmon, flaxseed oil, walnuts or omega-3 fortified eggs. Plus, they provide the protein source needed to increase your metabolism with a short time.
3. Drinking Green, or Oolong Tea and getting more cold water into your system will keep your body flushing out the toxins and waste, which is key to unclogging your body.
4. HIIT workouts are fun, quick and an easy workout to do anywhere. They give you the adrenaline to fire your metabolism.

5. Who hasn’t heard about lighting your metabolism with spicy foods like cayenne pepper, habaneros, or sriracha?

How Many Calories to Eat a Day

There are so many factors that play into this answer that’s it’s almost like a science experiment. Well not really- but you could factor in your lifestyle, such as sedentary, moderately active or highly active if you wanted to really identify with an online calculator. Basic recommendations provided by www.healthline.com state the average female needs around 2000 calories per day or 1500 calories to lose a pound per week. The average male needs around 2500 calories and to lose about a pound per week would need around 2000 calories.

Health tips for maintaining a flat stomach

1. Check sodium on nutrition labels to aid to lower your salt intake. Look for low sodium or reduced sodium to cut sodium levels dramatically.
2. Stay away from those specialty coffee drinks that I call “Fu Fu" drinks or sugary drinks.
3. Eat more fiber such as apples and almonds. Always add in more color to your meals with leafy greens or other pigmented vegetables and fruits.
4. Sleep and aerobic exercise will support your metabolism and aid in keeping your tummy in check.

If you'd like to get a copy of her first book release titled “Healthy Lifestyle- The Inside Secrets to Transforming your Body and Health", you can connect at her social accounts.


Molly Galbraith

Molly Galbraith

(Certified Strength and Conditioning Specialist, owner of Girls Gone Strong, creator of the Coaching & Training Women Academy)

Daily tips for maintaining a healthy weight and staying motivated

The problem with relying on motivation to see results is that motivation is an emotion, and comes and goes just like other emotions (joy, sadness, excitement, grief, etc) and many people think they need to wait to be motivated before they take action. However, more often than not, motivation actually follows action, even small action, because action begets more action.

As an example, if you're interested in developing healthier habits and you set a goal of walking in the morning for 20 minutes three times a week. You may find that after your walk, you're feeling so good, accomplished, and motivated, that you decide you want to have a more nutrient-dense breakfast like a veggie omelet instead of grabbing fast food on the way to work.

One of the best ways to maintain a healthy weight is to start tuning into your hunger and fullness cues. So many of us have dieted off and on for so long, we don't even notice when we are hungry or full anymore. Next time you want to eat, we recommend taking a moment to consider whether or not you're actually hungry or if you are eating because you're bored, or it's "time" to eat.

If you determine you're hungry, we recommend slowing down how you're eating, putting your fork down and taking sips of water in between bites, chewing every bite of food until its nearly liquid, and taking small breaks to assess your hunger cues when your plate is 1/4, 1/2 and 3/4 empty. We recommend we stop when you feel satisfied and not stuffed. How do you know if you're satisfied and not stuffed? You're no longer hungry, but you feel like you could do 10 jumping jacks immediately after eating, and not feel sick to your stomach.

Tips for boosting your metabolism naturally

The best way to boost your metabolism naturally is through strength training and gaining muscle mass. While there are some misconceptions about how many calories muscle mass burns at rest versus fat mass (it does not burn an extra 50 calories per day, which is a common myth) but the more muscle mass you have, the more calories you burn during activity.

Additionally, starting around age 30, if they are not routinely strength training, many women lose ~3-5% of their muscle mass per decade, which can slow metabolism. The good news is, this can be prevented, and women can not only avoid muscle loss, but can build significant muscle and strength to help keep metabolism up.

How Many Calories to Eat a Day

How many calories a person should eat per day varies wildly based on a number of factors including biological sex, physical activity, stress levels, sleep adequacy, history of chronic disease, muscle mass/body composition, goals, etc. If you want a "quick and dirty" method to determine calorie level for weight loss, multiply your body weight by somewhere between 10 and 13, stay at that calorie level for 1-2 weeks and monitor your body weight, energy levels, workouts, etc.

If you want to determine your calorie level for maintenance, multiply your current body weight by 14-15, stay at that calorie level for 1-2 weeks, and monitor your body weight, energy levels, workouts, etc.

Health tips for maintaining a flat stomach

Society puts an enormous amount of pressure on folks, but especially women to achieve and maintain a particular aesthetic that is often impossible to achieve in a healthy way for many women, and a "flat stomach" is one of those. My biggest concern regarding a woman's stomach is her gut health and digestion. If a woman's gut is not healthy and/or she is experiencing digestive distress, she may experience bloating, gas, stomach pain, constipation, etc.

If she's experiencing any of these symptoms, she should seek out a doctor who is well-versed in helping women improve their digestive issues. In terms of what she can do on her own: eating slowly, chewing her food well, avoiding foods that she's sensitive to, and eating foods rich in probiotics like yogurt and kimchi can be helpful.


JeeYoung W.

JeeYoung W.

(Parenting Blogger)

Daily tips for maintaining a healthy weight and staying motivated

My number one tip for maintaining a healthy weight is to make small modifications to change your lifestyle. Whether it's to drink more water or get up and get moving more than your usual routine. The small changes over time become habit and easily adjusts to overall eating healthier and adding in regular exercise.

Tips for boosting your metabolism naturally

A good balance of healthy foods, as well as a regular cardio and weightlifting routine.

How Many Calories to Eat a Day

2,000

Health tips for maintaining a flat stomach

Drinking water, low carb diet, and working out/cardio exercise regularly.


Jill Weisenberger

Jill Weisenberger

(Registered Dietitian Nutritionist, Certified Diabetes Educator, Certified Health and Wellness Coach)

Daily tips for maintaining a healthy weight and staying motivated

Build in treat foods. Forget about cheat days. That's a very negative diet mentality. Instead of cheating, think about treating because that's empowering. And empowerment can help you get to goal. Treat yourself regularly to the foods you love. Just build them in. Learn to fit them in to your healthful eating pattern instead of “cheating" on them. I eat a few chocolate-covered almonds every night after dinner.

I love it, and I look forward to it. I’d much rather you eat a small bit of something you love every single day than to gorge yourself once or twice a week and feel guilt or remorse. Give yourself permission to love the heck out of whatever you choose. And guess what? You get to enjoy some more tomorrow.

Tips for boosting your metabolism naturally

There are a lot of gurus out there telling us to sip iced cold water or green tea or to sprinkle chili peppers on our food to boost metabolic rate. Some research supports a very small boost at least in the short term. But I don't think it's worth it.

I think these strategies are distracting and taking energy and effort from things that can actually improve health and weight a lot. You'll get a bigger boost in metabolic rate from regular exercise, and you get greater results in your weight loss efforts by spending more effort on meal planning and preparation.

How Many Calories to Eat a Day

This varies hugely. You can use SuperTracker to get a ballpark idea (https://www.supertracker.usda.gov). If your goal is weight loss, try to trim calories throughout the day. A simple way to do this is to cut portions of meats, starches and fats by 10-30%. You can simultaneously double or triple your intake of non-starchy vegetables and still consume fewer calories.

Health tips for maintaining a flat stomach

Emerging research suggests that decreasing saturated fats and swapping them for more healthful unsaturated fats decreases belly fat. Trading in butter and coconut oil for canola oil is one way to do this.


Courtney Ferreira

Courtney Ferreira

(Dietitian, Fitness enthusiast)

Daily tips for maintaining a healthy weight and staying motivated

Move in a way you love. Get in the kitchen! Maintain happiness and fun. Extreme measures for weight loss often requires a lot of sacrifice of the true important things in your life. Creating space for all things can help you stay motivated with activities you enjoy.

Tips for boosting your metabolism naturally

Eat! Every 3-5 hours is ideal to keep the metabolism going. Aim to eat a combination of at least 2 of the 3 macronutrients (carbs, proteins, fats) to help each meal or snack keep you fueled, longer.

How Many Calories to Eat a Day

The amount of calories we need in a day varies based on factors like activity, age, stress, sleep. Trying to stick to a strict calorie limit forces you to repress natural signs of hunger. Listen to your body and focus on quality of food instead.

Health tips for maintaining a flat stomach

Bloat happens to everyone. It's a part of life. Having strategies to conquer it can help you be more comfortable. I like ginger kombucha, ginger tea, or lemon water.


Lily

Lily

(Passionate Health, Fitness, Crossfit)

Daily tips for maintaining a healthy weight and staying motivated

Create habits and build a routine! Yes, it takes time, but it's the only sustainable way to stay motivated for good. Go to the gym at the same time on the same days, have your meals around the same time and avoid snacking. Once you have a nice routine, you will find it to be very easy to stick to.

Tips for boosting your metabolism naturally

Eat regularly, drink a lot of water and stay active. Find what type of activites work for you and what brings you joy and stick with that!

How Many Calories to Eat a Day

It all depends on so many factors! Never trust some made up numbers you see on the internet, because this is highly individual. Also, focus on the quality of the food you are eating, not the calories.

Health tips for maintaining a flat stomach

Flat stomach comes with a healthy gut. To maintain a healthy gut, eat a lot of fermented foods and supplement with probiotics.


Dionne Detraz

Dionne Detraz

(Integrative Dietitian Nutritionist)

Daily tips for maintaining a healthy weight and staying motivated

How you start your day is key to how the rest of the day will unfold. I suggest starting your day with a large glass of water (personally I prefer warm water with freshly squeezed lemon) and some movement (a brisk walk works great).

Even if you only have 10 minutes it will set the tone for your day and you'll be much more likely to choose healthy foods and keep your healthy habits going the entire day. Keeping a daily gratitude journal and paying attention to the progress you're making will also help to keep you feeling positive and moving forward towards your goals.

Tips for boosting your metabolism naturally

My top 5 favorites include:
1. Hydration
2. More healthy fats
3. Less sugar and refined/processed carbs
4. Incorporating more spices into your diet

5. Daily exercise

How Many Calories to Eat a Day

If you eat real food with little to no processed food you don't have to count calories! I really believe this is true for most people. And I would much prefer people to focus on the food, rather than how many calories it contains.

Health tips for maintaining a flat stomach

In addition to maintaining a healthy weight, a flat stomach is a by-product of optimal digestion. Adding probiotic-rich foods and taking out foods that cause symptoms like bloating. The most common culprits include gluten, dairy, corn, or soy.


Rebecca Ditkoff

Rebecca Ditkoff

(Registered Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

Often times the goal of a “healthy weight" alone is not enough to keep us motivated. I recommend thinking less about the number on the scale and focusing more on how you feel since weight can be a frustrating measure and is not the only indicator of our overall health and well-being. It is important to remember that good health can come in many different shapes and sizes.

Instead, I recommend keeping the momentum going by focusing on the feelings you get when eating healthier or during and after exercise. Focusing on positive feelings associated with healthier behaviors helps reinforce us to continue the healthy behavior in a much more uplifting way.

Tips for boosting your metabolism naturally

One of the best ways to boost your metabolism naturally is to up your strength and resistance training game since muscle is more metabolically active than fat. This means that the more muscle you have, the more efficient your body will be at burning calories.

How Many Calories to Eat a Day

Calories are calculated on an individualized basis determined by a few factors including gender, activity level, height and weight. Counting calories is useful for some, especially in the early stages of a transitional diet and lifestyle change to help gain perspective. Personally, I don’t encourage counting calories in the long run, and instead emphasize the importance striving for a colorful and balanced plate with ½ non-starchy vegetables, along with proper portions of lean proteins, carbohydrates, fruit and dairy.

Health tips for maintaining a flat stomach

This often surprises many (even me when I first learned this!), but when you’re body is not receiving adequate fluids, it retaliates and retains water to prevent dehydration. Therefore, sipping on water can lead to reduced water retention and lessen bloating.


Lainey Younkin

Lainey Younkin

(Registered Dietitian)

Daily tips for maintaining a healthy weight and staying motivated

Write down your goals and then find someone to keep you accountable. Those who are most successful with weight loss self-monitor by tracking their food intake and/or weight and also check in with someone regularly to stay motivated and on track to reaching their goals.

Tips for boosting your metabolism naturally

Strength training and a diet high in fiber and protein can boost your metabolism naturally.

How Many Calories to Eat a Day

Everyone needs a different number of calories each day based on their height, weight, sex, and activity level. Check with a Registered Dietitian to figure out your needs.

Health tips for maintaining a flat stomach

The saying 'abs are made in the kitchen,' is true! While strength training and cardio are important, aim to make half your plate vegetables, a quarter of your plate protein, and a quarter of you plate whole grains. Limit added sugars and drink alcohol in moderation - these can increase your waistline.


Lainey Younkin

Libby

Daily tips for maintaining a healthy weight and staying motivated

Eat a plant based, whole food diet with lots of variety.

Tips for boosting your metabolism naturally

Go to sleep around the same time every night, when you get up in the morning, do some stretches. Drink lots of water all day.

How Many Calories to Eat a Day

When your diet consists of healthy whole food, good clean fats and no processed foods, the days of calorie counting will be eliminated.

Health tips for maintaining a flat stomach

Eliminate sugar from your diet and flour. Do Yoga or Pilates for toning.


Author

Contributor : Dr. Ahmed Zayed ()

This Article Has Been Published on January 25, 2018 and Last Modified on November 16, 2018

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandria, Egypt. Dr. Ahmed believes in providing knowledgeable information to readers. Other than his passion for writing, currently he is working as a Plastic surgeon and is doing his masters at Ain Shams University. You can connect with him on Linkedin.

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