Expert tips for staying fit during the holidays. Enjoy Thanksgiving and Christmas meals without guilt while maintaining your weight loss goals.

Lose Weight During the Holiday Season: Expert Strategies That Actually Work

The holiday season is here, and if you’re worried about losing your fitness momentum between Thanksgiving dinner and New Year’s Eve, you’re not alone. Every year, millions of people face the same dilemma: How do you enjoy the holidays without undoing months of hard work?

The good news? You don’t have to choose between celebrating with loved ones and staying committed to your health goals. The key is having a solid strategy that allows you to enjoy holiday meals while keeping your fitness routine intact.

In one of this week’s episodes of More Movement Please, I tackled this exact challenge. 

I shared my personal plan for navigating Thanksgiving and the entire holiday season, including science-backed tips on mindful eating, the plate method, and why working out on Thanksgiving (and Christmas!) morning sets the tone for the entire day.

If you haven’t listened yet, check it out here:

You can stay on track without sacrificing the joy of the season.

To give you even more expert guidance, I reached out to fitness professionals, nutritionists, and health experts for their top tips on maintaining your progress through the holidays.

Here’s what they had to say:

Stay Strong and Active Through Holiday Season

I spend each day with patients wanting better mobility, a stronger physique, and healthy lifestyle practices. As a physiotherapist, I examine the mechanics involved in muscle, joints, and metabolism. I also act as a fitness and recovery coach, aligning my patients’ lifestyle with their desired aims. Small changes in people’s movement, stress, and eating habits have proven effective, and the holiday seasons make this even easier.

1. Keep Your Body Moving

Light exercises help maintain comfortable joints and stable energy.

I teach patients to do simple warm-ups to increase synovial fluid (the liquid that keeps your joints smooth) and to boost muscle oxygen.

A brief walk before and after consuming large meals enables the body to utilize the nutrients rather than store them.

2. Build Your Plate Around Protein

Protein has an appetite-suppressing effect and safeguards lean tissue.

Turkey, eggs, beans, and/or yogurt work to regulate hunger and metabolism.

This is a thing I’ve told almost all my clients, and it applies in all cases where you need a successful diet and training regime. 

3. Apply the 80/20 Rule

Mainly, your diet all day long can include healthy foods.

Roughly 20% can include the fun holiday treats like pie, stuffing, and other treats.

There’s no guilt involved. Just balance. I use this approach with my athletic clients and my non-athletic clients because it’s effective.

4. Listen to Your Body Signals

Eat slowly.

Your body also offers you interoceptive signals, indicating when you’re full.

These signals become easier to detect when eating slowly.

5. Boost Your NEAT

NEAT is the acronym for “non-exercise activity thermogenesis,” referring to the calories that are expended during [unintentional exercise]

Small things help too, like walking the dog, assisting with clean-up, stretching, and standing up.

6. Prioritize Recovery 

Good sleeping habits regulate the hormones, called leptin and ghrelin, that control the sensation of hunger. 

Reducing stress helps prevent overeating due to emotions. . 

7. Keep in Mind That One Meal Doesn’t Change Everything 

Individuals experience excessive worries over one holiday meal. 

All the better progress you make, all the better you will become. 

Enjoy the food. Enjoy the time with your family. Get back on your routine the next day.

– Alex Lee, Co-Founder, Physiotherapist and Fitness & Recovery Expert, Saunny

Master Damage Control with Strategic Time Management

The top tip I give for navigating the holidays and avoiding guilt is to completely abandon the idea of “perfect performance” and focus only on “operational damage control.” The chaos is inevitable, but your system must be resilient enough to handle the inevitable input shock without breaking the whole process.

My strategy is the 90/10 Rule applied to time, not food. You have to accept that your meals will be messy and non-compliant for a few days. The operational mandate is to ensure that 90% of your available time—all the hours outside of the actual holiday meals—is dedicated to strict compliance: getting your sleep, controlling liquid calories, and hitting your mandatory movement targets.

This works because it changes the focus from guilt over eating to competence in execution. You enjoy the meal without anxiety because you know your system is working flawlessly the rest of the time. It proves that resilience isn’t found in avoiding the problem; it’s found in designing a process strong enough to absorb the problem without compromising the overall mission.

– Flavia Estrada, Business Owner, Co-Wear LLC

Shift Focus from Food to Family Connections

Look, the holidays can bring up a lot of food guilt. I’ve seen it. The trick is to notice why you feel that way and tell that all-or-nothing voice in your head to take a hike. One big meal doesn’t erase your progress. At Interactive Counselling, we work on shifting focus to the people around the table, not just the food on it. That’s what makes the season feel less stressful and more like a holiday.

– Amy Mosset, CEO, Interactive Counselling

Use The Plate Method to Balance Holiday Meals

I tell my clients to focus on the ‘plate method’ during holiday meals – fill half your plate with vegetables, a quarter with lean protein, and a quarter with your favorite holiday treats. This way, you’re nourishing your body first while still enjoying what makes the holidays special. I learned this from my own journey with emotional eating in my twenties – when I stopped labeling foods as ‘good’ or ‘bad’ and started thinking about balance, everything changed for me.

– Livia Esterhazy, Owner, The Thrive Collective

Start with Protein to Control Holiday Cravings

As a family health physician, I tell patients that holidays don’t slow progress; a lack of strategy does. I suggest a PROTEIN-FIRST PLATE approach: Begin meals with lean proteins like turkey, chicken, fish or plant sources for vegans and vegetarians to help increase fullness and decrease calorie consumption by 15-20%.

It’s also great to incorporate high-fiber side dishes, such as roasted vegetables or salads, for more fullness. I also advocate for small, realistic habits rather than restrictions. A small amount of protein, such as Greek yogurt or a hard-boiled egg, is recommended before Thanksgiving dinner, so you don’t arrive “starving” and kind of indulge in everything you see on the table. That both crushes cravings and allows you to enjoy holiday food without overeating.

– Dr. Geny Augustine, Family Medicine Physician, Solace Health

Aim for Maintenance Over Holiday Season Perfection

When my clients ask about holiday weight loss, I tell them the goal is maintenance, not perfection. Most people only gain about a pound over the season, but they keep it.

My first rule is: don’t save up all day. That just makes you arrive starving and more likely to binge.

Second rule: build your plate like a workout warm-up with protein and veggies, then add the fun foods.

Third, decide what’s worth it before you walk in. Enjoy your grandma’s pie, skip the stuff you don’t really love, and move on without guilt.

– Dong Wang, Founder, Vanswe Fitness

Think in Weeks Not Days for Results

In the gym, we talk about consistency, not punishment. The same applies at Thanksgiving. One big meal won’t ruin your progress; staying “off” for six weeks will.

I ask people to think in weeks, not days. If most days look solid, you can relax at the table and still move toward your goals.

My simple holiday rules:

Lifting or walking the morning of significant events helps mood and appetite.

One plate, sit down, slow bites.

Go straight back to your routine at the next meal, no make-up punishment workouts.

– Ryan Beattie, Director of Business Development, UK SARMs

Maintain Weight and Enjoy the Holiday Season

While it might be popular to try and lose weight around the holidays in order to fit into a special outfit, etc., it’s more realistic to focus on maintaining our weight during the holiday season. With that shift in mindset we can better enjoy the holiday season. 

The number one thing I tell folks around the holidays is to remember that the holiday itself, or a specific event, is just one day. And it’s what we do most of the time vs some of the time that makes the biggest difference. On the day of the holiday or event, make sure to have a balanced breakfast and mid-day meal (if the event is in the evening) that includes lean protein, high fiber carbohydrates and colorful fruits and veggies. 

These foods will keep your energy balanced and appetite satiated throughout the day. When it comes time for the holiday meal or event, take a mindful approach to filling your plate. Observe the offerings first, by sight, smell (even sound depending what’s being served!), before filling your plate. 

Serve yourself with intention and know that you can always refill your plate again if you’re truly hungry. Finally, allow yourself to experience the joy of the holidays, as stressing about what you are eating can be more problematic than eating the food itself!

– Andrea Rumschlag, Registered Dietitian Nutritionist & Nutrition Coach, Rise & Reign Nutrition

Practice Moderation and Prioritize Regular Exercise Daily

It is entirely possible to navigate the holiday season without derailing your health and weight goals. Moderation is key. For instance, if you know you will be enjoying a luscious dinner meal and want to really enjoy it, eat lightly for the remainder of the day while also drinking a lot of water. The other key is exercise [is] specifically making time for it. While it’s tempting to skip workouts when there’s so much merriment to be had, it’s better for your body if you don’t.

Thank you so much for your consideration. If you quote me, please credit me as “food writer and cookbook author Sarah Walker Caron, who blogs at SarahsCucinaBella.com.

– Sarah Walker Caron, Food Writer and Cookbook Author, Sarah’s Cucina Bella

Embrace Mindful Eating to Eliminate Food Guilt

Eating mindfully is perhaps the most consistent way to eat and enjoy holiday food and still support your goal of losing weight. Rather than attempting to limit what you can eat or try to skip your favourite traditional foods, the mindful approach will help you appreciate your time at the table. As you slow down, as you notice the flavour, as you take time to appreciate each bite, you will naturally eat less without feeling like you are being deprived.

A final benefit of mindful eating is that it gets rid of the “good” food versus “bad” food mentality. When no foods are “off-limits,” people are less likely to go back and forth between strict control and overeating. The ability to savour and enjoy all of your holiday dishes with mindfulness allows you to eliminate the guilt associated with enjoying your holiday food, which also lends itself to developing healthy long-term eating habits.

Ultimately, the holiday season is about enjoyment, and mindful eating helps you find that balance. Mindful eating permits you to enjoy the traditions of the holiday season while still aligning with your goals. Mindful eating creates a positive experience around the holiday table, rather than creating an opportunity to correct yourself or compensate later.

– Blen Tesfu, MD, Welzo

Holidays Don’t Have to Derail Progress

The message is clear: the holidays don’t have to derail your progress. Whether you call it the 80/20 rule, damage control, or simply focusing on consistency over perfection, the strategy is the same. One meal, or even one day, won’t undo your hard work. What matters is what you do most of the time, not some of the time.

So this holiday season, enjoy your mom’s peanut butter chocolate candy, savor that slice of pie, and embrace the time with family and friends. Just make sure you’re also honoring your commitment to yourself by staying active, eating mindfully, and getting right back to your routine the next day. 

Wake up on Thanksgiving morning and get that workout in. Take a family walk after dinner. Build your plate with intention, starting with protein and vegetables before adding the treats you really want.

Most importantly, let go of the guilt. The holidays are about joy, gratitude, and connection. When you approach them with balance rather than restriction, you’ll discover that you can have it all: the celebration, the progress, and the peace of mind that comes from staying true to your goals.

Now get out there and move your body. You’ve got this.

Real talk from a 40-year-old finally getting serious about health + 13 expert nutrition tips for starting your wellness journey in your 40s.

I’ll be honest with you all. I’ve been saying I’d get serious about my health “someday” for about two decades. You know how it goes. Life gets busy, work takes over, and suddenly you’re staring down 41 wondering where the hell your metabolism went.

My journey actually started back in September 2023 after what I’ll diplomatically call “an incident” that made me realize I needed to move my body more than just from my desk to the kitchen for another snack or soda.

I joined the YMCA and started dabbling in fitness classes, but let’s be real: I was dabbling, not diving.

Then came the week of July 4th, 2025. Another “incident” occurred. Hopefully I will find the courage to share what these incidents were some day.

But needless to say, something just clicked as I thought about everything that had transpired over not just the last two years, but yeah – the last two decades.

Maybe it was the realization that my 41st birthday was a month away, or maybe it was finally accepting that my body isn’t going to magically fix itself while I sleep.

So I did what any reasonable person would do: I took 19 fitness classes in one week. Yep, you read that right. NINETEEN. My previous record was 5 classes in an entire week, so this was… ambitious, to put it mildly.

Was I sore? Absolutely. Did I question my sanity? Daily. But something amazing happened – I started craving more movement instead of dreading it.

For my birthday this year, instead of wanting a fancy dinner or spa day, I even told my husband I wanted to get my butt kicked by my instructor Rhonda Goode all day long. (Trust me, this is NOT normal Ashley behavior.)

Why I Asked the Experts About Fitness After 40

While I was busy shocking myself with my newfound fitness enthusiasm, I thought about the fact that exercise is only half the equation. If I’m finally serious about this whole health thing, perhaps I need to get my nutrition game together too. 

So like the good little content creator I am, I reached out to 13 nutrition and fitness experts and asked them the question that’s been keeping me up at night: “What’s the best nutrition advice for someone in their 40s who is finally getting serious about their health?”

Their answers were eye-opening, practical, and honestly, a bit overwhelming. But here’s what they had to say…

13 Nutrition Tips for 40-Somethings Starting Their Wellness Journey to Consder

Foundational Nutrition Tips for Your 40s Reset

Foundational Nutrition Tips for Your 40s Health Reset

In your 40s, eat a balanced, whole food diet that supports muscle, hormone balance, and metabolism. Focus on lean proteins, high fiber vegetables, and complex, healthy fats and carbs for long-term energy and fuller feeling.

Hydration becomes more important for the digestive system, for the skin, and for the joints – you should drink at least 2 liters of water a day. Cap off processed foods and sweet admiration sugar, as they can hinder and impact long-term goals of wellness.

Last of all, consistency beats perfection. Develop habits you can keep—like meal prepping, mindful eating, and learning to listen to your body’s hunger decibel levels—that provide a solid direction for lifelong health.

Blen Tesfu, MD, Welzo

Protein-Rich Diet Fuels Strength in Your 40s

The best nutrition advice for someone in their 40s starting their wellness journey is to sustain a healthy diet rich in protein, fiber, and hydration. During this stage of life, muscle mass starts to decline, metabolism halts, and energy as well as weight can be affected due to hormonal shifts.  

Pay particular attention to whole foods: lean proteins (chicken, fish, and legumes), high fiber vegetables, and complex carbohydrates. Ultra-processed foods and extreme diets should be avoided. There is far greater benefit from small, sustainable habits like drinking plenty of water, eating balanced meals, and planning compared to trendy, untested short cuts.  

Most importantly, view nutrition as fuel, not punishment. Your 40s should be focused on building strength and fostering longevity, not chasing after quick fixes.

Sabah Drabu, CEO, CookinGenie

Mediterranean Diet Powers Midlife Fitness Journey

As someone who’s been into biking and fitness for years from my youth to today, I’ve had to switch up my diet quite a few times to suit my body at different ages.

For people in their 40s and over, my primary advice would be to try adopting a Mediterranean-style eating pattern. Whole plant foods, lean proteins like fish and eggs, healthy fats like olive oil and curbing red meat and sugar intake do wonders to lower risks of heart diseases, diabetes and general cognitive decline while maintaining your energy levels.

Prioritize protein intake throughout your daily meals, aiming for at least 0.8-1g of protein per kilogram of body weight. Stick to lean protein sources like fish, chicken, eggs, dairy, tofu and Greek yogurt. This will ensure muscular upkeep and stability while prioritizing your metabolism and resilience to aging.

Eat anti-inflammatory foods like berries, nuts and leafy greens, as these protect against oxidative stress. Ensure you consume about 1000mg of calcium, which you can get from food like dairy and leafy greens, and at least 300-800IU of Vitamin D every day as these would keep your bones and immune system healthy. Omega-3s also aid your heart greatly.

Shailen Vandeyar, Cycling Coach & CEO, Biking Bro

Return to Nature for Optimal Wellness Success

The best nutrition advice I would give to someone in their 40s who is finally getting serious about their health and wellness journey is… GO BACK TO NATURE.

When it comes to food, try to choose foods in their most organic natural states. The less processed foods you consume, the more nutrients you’ll take in.

When it comes to wellness, try to incorporate exercise that exposes you most to nature. Examples of this include: going for a walk outside, getting sun on your face and allowing yourself to sweat/detox. 

To me, getting more in touch with nature is the ultimate way to heal, recover and rejuvenate on a wellness journey. Once you take those simple steps, you’ll be happy you started and even more eager to continue on. 

Here’s to optimal wellness at any age!

Stefanee Clontz, Director of Operations, Hydra+

Whole Foods Protect Oral Health in Midlife

At your 40s, what you eat will especially determine your mouth’s condition. Eat whole foods such as vegetables, lean protein, and healthy fats, and floss every day to keep your teeth safe. Processed and sugary foods are not just causative agents of weight gain; these foods are one of the main sources of cavities and gum disease.

When bone density is decreased, your body will need more calcium and vitamin D to support teeth and jawbone health. Leafy greens, milk, and plant milks that are fortified are excellent sources. Good oral hygiene also plays a critical role in a healthy mouth. Drink plenty to allow your body to naturally produce saliva to shield you from cavities and to promote your digestive system to run as well as it can.

Limit food and beverages that are acidic, like wine, citrus fruits, and soda, which gradually wear down enamel. When using or consuming them, spit them out and don’t brush at least 30 minutes afterward so that you won’t continue to wear down your enamel.

Most importantly, accept it as a lifestyle change year after year. Nutrition influences everything about your body, your teeth included. I suggest that you schedule medical and dental wellness visits on a periodic basis so that you can stay in tune and informed.

Dr. Kristy Gretzula, Dentist/Owner, Hawley Lane Dental

Balance and Moderation Drive Vibrant Midlife Health

If you are in your 40s, with an emphasis on a balanced diet, the impact could be significant. You can still eat a mix of fruits, veggies, lean proteins and healthy grains without deprivation — just be sure to moderate and keep an eye on your portion sizes. And don’t forget to hydrate, drinking plenty of water all day long. The ability to hear what your body is telling you and then nourish it properly, which is what it truly needs during this phase, are the keys to keeping you healthy and vibrant. Incremental small steps, not giant leaps, and progress not perfection, are the goals to set.

Evan Tunis, President, Florida Healthcare Insurance

Simplify Diet for Mental and Physical Vitality

In your 40s, health is not about appearance, it’s about the life you desire. Diet is a matter of respect for yourself. Your body fed on good foods has the vitality to be present, nurture others, and navigate the vagaries of contemporary life with greater ease.

Instead of doing a complete overhaul in your diet, begin with simplification. Opt for whole foods. Include sufficient protein. Cut added sugar. These simple steps favor your metabolism, mental acuteness, and emotional stability.

At Manhattan Mental Health Counseling, we observe each day how diet affects mental health. Well-fed clients tend to be more emotionally strong and better prepared to do therapeutic work.

Your health journey should stem from self-trust. Allow food to be a part of taking care of yourself, not controlling yourself.

Steven Buchwald, Managing Director, Manhattan Mental Health Counseling

Strategic Eating Boosts Energy for Active Travelers

Active travelers, who stick to regular meal times during long walks towards fitness, benefit from higher energy levels even during all-day cultural explorations. On our private walking tours in Prague we noted that energetic travelers who enjoyed hearty breakfasts the morning of their excursions and tucked away local power-packed snacks, like traditional pastries and well aged salamis, sustained visit-highs for neighborhood walkabouts that lasted the whole day—and contributed to their overall health plans. 

Compared to others who let their health subsist on coffees or tourist-vibe fast bites, they tended to crash in the afternoon when energy waned, impacting their fitness goals and traversing culture agenda had in store for the night.

Today, our guides build in real, local nutrition, while walking, into their itineraries — from family-run bakeries to traditional markets, local spots that understand what it takes to keep wellness-focused travelers energized. “These collaborations give you access to tradition (whether Czech bread recipes, artisanal preserves, or charcuterie), which not only feeds imperative endurance, but becomes a cultural immersion.” Whether you’re learning about Czech bread-making or tasting homemade jam, these experiences are central to the walking adventure, harnessing fitness and cultural exploration.

Before you travel to pedestrian-friendly places, do some research on local food cultures that match your wellness goals as well and encourage you to keep on walking. Interact with trail angels familiar with the physical and nutrition aspects of hiking and learn about local health-conscious gems that will maximize your energy without hijacking your wellness experience. Although traditional, healthy backup snacks should still be used., you should also consider local – many local walking foods, created for long distance walking, in actual fact beat processed varieties in maintaining energy levels for longer and consequently helping boost your snacks while they are at it.

Yunna Takeuchi, Co-founder & CXO, City Unscripted

Colorful Plant Foods Transform Midlife Health Daily

The best nutrition advice I would give to someone in their 40s who is prioritizing health is to focus on eating whole plant foods every day. I recommend eating a variety of fruits and vegetables.  Aim for a few servings of each daily, gradually increasing to 5-10 servings per day. Try to get a variety of different produce throughout the week to maximize your nutrients and antioxidants. The more colorful the food the better. Include beans or lentils daily. They provide a great source of plant protein and fiber and are healthier than meat and chicken. You can add them to salads or swap them out in your favorite dishes like pasta and stir-fry’s. 

Enjoy a handful of nuts or seeds or a spoonful of nut butter. Choose options that are without added sugars and oils. They provide healthy fats, protein, and are satiating.  Include a serving of whole grains daily. Options include brown rice, rolled or steel cut oats, quinoa, barley, farro, whole grain bread, and whole grain pasta. Limit added sugars and try to keep below 25g per day to improve metabolic health and prevent excess weight gain. I recommend limiting sodium and try to stay under 1500mg per day to avoid elevated blood pressure. Reduce saturated fats from animal products and processed foods and instead focus on healthy fats from plants like nuts and seeds. Small steady changes can add up to significant health benefits.

Heather Gosnell, Board Certified Pediatrician and Certified Plant-Based Health Coach, Eat Plants MD Coach

Embrace Strategic Imperfection for Wellness Success

The best nutrition advice I would give to someone in their 40s who is finally getting serious about their health and wellness journey? I’d say “bring me your best B game!” Yup, you heard it right. Leave your A game for the office or other areas of your life. When it comes to wellness, forget perfection — it’s not the goal, and it’s often the thing holding you back and sabotaging your efforts. In my Heal Thru Food online community, I coach high-achieving professionals to embrace what I call “strategic imperfection” — an approach that ditches the all-or-nothing mindset and focuses instead on small, consistent wins that add up to real transformation.

Happy to share more if you’re interested. Thanks for your consideration!

Missy

Missy Lapine, The Functional Health Coach, HEAL THRU FOOD

Small, Sustainable Steps Lead to Lasting Change

Be patient and focus on small, sustainable changes to get started. I often tell the clients I work with: think of your goal as being at the top of the staircase. In order to get to the top, we need to take one step at a time. When we were younger we may have gotten away with skipping over a few steps, but that doesn’t work as well now as it used too.

Andrea Rumschlag, Registered Dietitian Nutritionist & Nutrition Coach, Rise & Reign Nutrition

Rainbow Foods Build Strength in Your 40s

As a registered nutritionist, I would recommend that people in their 40s consume good food, which can help them have more energy, build muscles, and avoid health problems. Eat nutritious, presumably complete foods to accommodate the evolution of your body.

1. Eat the Reality of Foods

Eat your plate full of highly colorful foods (think all different colors of the rainbow), fill with lean proteins (chicken, fish, beans), whole grains (oats, quinoa) and healthy fats (avocados, nuts, olive oil). The foods are rich in vitamins, minerals, and fiber that make you tough and energetic.

2. Eat More Protein & Healthy Fats

In that case, protein contributes to maintaining muscle, which naturally deteriorates in the course of aging. Add fish, eggs, lentils and nuts. Good fats (such as salmon and seeds) take care of the heart muscles and the brain.

3. Support the Health of Bones

Dairy, as a source of calcium and leafy green vegetables are important sources of calcium since bone density begins to decline. Vitamin D (sunlight, eggs, fatty fish) is also important. Take supplements (as recommended by the physician) when required.

4. Fiber is Your Friend

Fiber (which is in whole grains, fruits and veggies) helps you digest, regulates your blood sugar, and makes you feel full. It also assists in weight control and the suppression of cravings.

5. Limit Processed Foods & Sugars

Reduce consumption of sugary foods and drinks, processed foods and processed drinks. They create health hazards and give rise to inflammation. Instead, go with whole-food snacks such as nuts or fruit.

6. Stay Hydrated

Take lots of water to boost metabolism and energy. Stay away from or minimize alcohol and caffeine which are dehydrators.

7. Eat Mindfully

It is necessary to avoid skipping meals that may trigger overeating. Notice warning signs of hunger, and eat with intention.

8. Nutrition and workout together

Strength exercises allow for the preservation of muscle and metabolism. A healthy lifestyle is also part of living, which is achieved through cardio exercises and proper sleep.

The difference comes in small but frequent differences. To find out more information specific to you, visit a dietitian or a health coach. Why not begin? Tell me, do you want to have an easy meal plan?

Kristy Thomas, Registered Nutritionist, Prowise Healthcare

Protein and Strength Training Combat Muscle Loss

Dial in your protein and pick up something heavier than a coffee mug. Most people in their 40s lose 1-2 % of lean muscle per year, which slows metabolism and drives insulin resistance. Aim for a minimum of 1.2 grams of protein per kilogram of body-weight daily (spread over three meals) and layer in full-body strength training two to three times a week. The protein supplies the amino acids your muscles need to rebuild and the lifting sends the signal to do it. Together they preserve (or add) calorie-burning muscle, stabilize blood sugar, and protect bones and joints so you head into your 50s with more energy. 

Julio Baute, MD

Medical Doctor | Clinical Content & Evidence-Based Medicine Consultant

Julio Baute, Medical Doctor, Invigor Medical

It’s Never Too Late to Start (Even When You’re Staring Down 41)

After talking to these experts and living through the most physically challenging (and surprisingly exhilarating) few weeks of my adult life, here’s what I’ve learned:

Perfect is the enemy of good. As Missy Lapine said, bring your “B game” to wellness. I spent years waiting to start because I thought I needed to overhaul everything at once. Turns out, 19 fitness classes in a week might not be sustainable (shocking, I know), but it did break through my mental barriers about what I’m capable of.

Your body is more resilient than you think. I genuinely didn’t believe I could do half of what I’ve accomplished these past few weeks. If you’d told me six months ago that I’d be craving Pilates and asking for more Zumba for my birthday, I’d have checked you for a fever.

Small changes compound. Every expert emphasized this, and they’re right. I didn’t go from couch potato to fitness fanatic overnight (despite that one crazy week). The real progress happened in the 22 months of showing up imperfectly, trying different classes, and slowly building the habit.

Community matters. Finding Rhonda and her classes, having my husband as a workout buddy for aqua aerobics, even having that seasoned Zumba student tell me I should try a different class (bless her heart) – it all contributed to where I am now.

If you’re reading this and you’re in your 40s wondering if it’s too late to start taking your health seriously, let me save you some time: it’s not. Well, at least not yet. But time IS running out friend.

Whether you’re dealing with declining muscle mass, hormonal changes, or just the general wear and tear of life, your body is waiting for you to show up for it.

You don’t need to take 19 classes in a week (though it was exhilarating), but you do need to start somewhere.

Pick one piece of advice from these experts that resonates with you. Maybe it’s adding more protein to your breakfast or taking a 10-minute walk after dinner. Maybe it’s finally signing up for that fitness class you’ve been thinking about for months.

Whatever it is, start there. Don’t wait til 50 because by then, well it might be too late!

What’s your one small step going to be? I’d love to hear about it. Drop me a line or share your story. We’re all figuring this out together.

A first I never wanted to experience – my first time getting an IV. Read all about my experience and perhaps it will help save you some pain.

The First Stick is Always the Hardest: My First Time Getting an IV 

I had always somehow avoided getting an IV up until a couple of weeks ago when I landed in the emergency room. As someone terrified of needles, I had been dreading the prospect of having an IV inserted. However, when a nasty bout of uterine fibroids and severe dehydration landed me in the ER, it turned out an IV was necessary.

Deep down I knew it was coming when I was assigned to a room, and the nurse came in to take my vitals. Still, I couldn’t help but tense up when she said the fateful words “Ok, I’m going to place an IV now to give you fluids.” 

As she tied the tourniquet around my arm and felt for a vein, I had to remember to breathe and stay still even though my heart raced inside. 

I let out an involuntary wince when the needle first pierced my skin. The nurse apologized and said something to the effect of “First sticks can always be tricky, the veins move around.” 

However, after a few more pokes, well, she couldn’t get it in. 

That’s what she said! Jokes aside, this experience sucked!

Poking and Prodding Like a Pincushion

Getting an IV placed can sometimes be tricky if the nurse has difficulty locating a good vein. 

Here is some advice on what to do if this happens:

Try to stay calm and relaxed even if the nurse needs to make multiple attempts. Tensing up can cause veins to narrow and be harder to access. Take slow, deep breaths and focus your mind elsewhere.

I was HORRIBLE AT THIS!

Speak up politely if the poking and prodding becomes truly unbearable. Politely state that you are feeling faint or in too much distress. A good nurse will recognize when to pause attempts before the patient becomes overly traumatized.

Again, I wasn’t doing well with this. I tried to be as polite as possible, but instead it just came out with a lot of tears as I begged her to stop.

Request that another experienced nurse or IV specialist come try inserting the IV. A second pair of eyes and hands can sometimes have better luck on difficult stick patients.

I got lucky in this respect because my first nurse gave up before I had to ask for someone else. She decided she couldn’t do it, and was called to another room just in the knick of time!

Ask if ultrasound guidance for the IV is available. Many hospitals now have portable ultrasound machines that can visually map out vein locations under the skin. This technology can guide the needle right to a viable vein.

Again, I got super lucky here that I didn’t have to ask. The second nurse came in with an ultrasound machine. And thank goodness because in truth, until that day I actually didn’t know there were ultrasound machines that could help nurses find a vein!

Remember that difficult IV insertion is common and no one’s fault. Whether due to dehydration, treatment history, or anatomy, some patients present challenges. Open communication with an emphasis on patience makes the process easier on both sides.

In my case, I was insanely dehydrated, and I wasn’t permitted to drink anything because we didn’t know if emergency surgery was going to be necessary for the fibroid situation I was dealing with or now.

Still, I understand that getting an IV line established is important for administering fluids and medications. Working as an understanding patient with your nurses leads to the best outcome. But do speak up if you feel further attempts start compromising your health or sanity! Healthy veins for the win.

This Was Different from Blood Draws in the Past

Look, I’m no stranger to needles, having to have my blood drawn many times before. However, somehow getting this IV felt much more intense than past blood draws.

With blood draws, there’s the familiar prick of the needle, but once it’s inside a vein the nurses usually don’t have to dig around too much.

The IV needle seemed thicker and I could feel it wiggling inside my arm as the nurse tried to position it correctly. Blood draws are usually a smooth process once the needle is in. 

This IV insertion felt more like a journey to find just the right spot amidst my slippery veins. 

While I understand both the IV and blood draws serve important medical purposes, I’ll take a simple blood draw over uncomfortably getting an IV any day if I have a say! However, in an emergency situation like this, I was grateful the nurses persisted until they secured the IV that eventually brought my body much needed relief.

“I’m in!”

It took a lot of effort, but finally I heard the magic words “I’m in!” as she got the IV in on the first try with the help of the ultrasound machine.

I felt a cool rush in my arm as she attached the saline pouch and the much-needed fluids began to flow into my vein. Even though it was uncomfortable and foreign at first, I had survived my first IV. Now that I know what to expect, I feel just a little bit braver for any medical adventures that come my way down the road. The first stick really was the hardest!

The Massive Bruise

Other than fluids, and a couple of new prescriptions, another thing I walked away with was a huge bruise on my arm from where the first nurse kept poking and prodding me. If this happens to you, here are some tips that were shared with me that may help heal a bruise from an IV more quickly:

Apply a cold compress. Ice wrapped in a towel and applied for 10-15 minutes a few times a day can help reduce inflammation and bruising. Don’t place ice directly on the skin.

Keep the area elevated. Try to avoid letting your arm with the IV bruise hang down by your side. Keeping it propped up above heart level will minimize pooling of blood and speed healing.

Use a gentle OTC pain relief cream. An over-the-counter cream with lidocaine or hydrocortisone could offer some comfort and anti-inflammatory benefits. Check that the ingredients are safe to use on broken skin.

Massage around the bruise lightly. Gentle massage can help stimulate blood flow and drainage of pooled blood from the area. Just avoid pressing directly on the tender bruise itself initially. 

Try an OTC Arnica cream or gel. Many find that topical arnica, a homeopathic herb, can aid bruise healing. It may reduce swelling and discoloration.

Protect the skin from further injury. Be extra careful not to bump or injure the bruised area again until it has fully healed. Additional trauma will worsen existing bruising.

Allow two weeks of healing time. Like any deep bruise, an IV bruise needs time for your body to naturally reabsorb blood from the surrounding tissue and mend damaged capillaries. Patience pays off. 

It’s been two weeks and my bruise on my arm has only now healed. It was a pretty rough experience overall, and it was tender to the touch for almost the entire two weeks.

See your doctor if pain persists longer than a few days or you notice signs of infection like pus or redness. Bruises hurt, but should gradually improve with time and care.

Welp, there you have it. My tale about my first time getting an IV. It’s an experience I genuinely hope I won’t have to have again anytime soon. If I have it my way, it’s one I won’t ever have to go through again. I will be keeping myself as hydrated as possible from now on though – just in case!

Looking for the top plans for fast and effective weight loss? I can relate! I’m covering a few of them in this post. Check it out!

3 Plans for Fast and Effective Weight Loss

Weight loss plans are something that have to be tailored to an individual’s personal preferences, health and nutritional requirements. It’s hard enough to lose weight, but having to pick a plan from thousands of options is overwhelming.

Many people just pick whatever plan is trending in that moment, but this can create a struggle for you and make you end up feeling discouraged if you don’t know enough about it to succeed.

You want to gauge your choice based on the amount of weight you need to lose, the speed with which you want to lose it, and any dietary preferences you have. There are other factors that may come into play, too.

These include things like your metabolism, your lifestyle (to ensure the plan you pick is convenient for you), and more. Even with the best weight loss plans, be realistic about how much weight you can lose in a short amount of time.

Below, you’re going to learn about three of the top weight loss plans people are buzzing about right now. They include a calorie deficit, a low carb option, and one of many fasting programs.

Of course, it’s important that you take your own health into consideration and get the input of your healthcare professional before you begin to implement any type of weight loss regimen.

Losing Weight Without Putting Your Health at Risk

Currently, the biggest weight loss fad making news are prescription injections that many want to steer clear of. These semaglutide shots squash a person’s hunger and help them lose weight quickly – but it’s not without risks.

Though they’re usually put in fine print, these risks include severe health situations like thyroid cancer, pancreatitis, kidney failure and more. Some people have experienced gallbladder problems, too – which can be very painful.

And there are also many unpleasant side effects. The most prevalent ones are nausea, vomiting, and diarrhea. While the side effects subside for some users, it’s often only until the next dose is taken, and then they have to go through it all over again.

The shots, which not only have serious risks and numerous side effects, also put a hefty dent in your wallet – if you can even find them in stock. Many consumers have complained that they can’t get their prescriptions refilled when they need them.

The cost for these shots can be about $1,400 per month, and insurance usually doesn’t cover it unless it’s being dispensed for diabetic needs, not just weight loss alone. So you’ll be spending a lot as you absorb the risks, too.

Losing weight shouldn’t be something where you have to suffer. Not everyone wants to put their health at risk just to shed pounds. Instead, they prefer to lose weight naturally by watching the nutrition aspect of their life.

1. Calorie Deficit Dieting to Help You Achieve Your Goals

One of the most popular plans being adopted right now by men and women who need to lose weight is a simple calorie deficit. With this plan, there’s no starving yourself or being told you can’t eat certain foods.

With a calorie deficit, you simply eat fewer calories than you burn. When you take this approach, your body begins burning the fat stores in your body as fuel. This may not be the fastest way to shed pounds, but it’s a safe and reliable method that won’t make you feel deprived.

To get started on a calorie deficit, you first have to calculate how many calories you burn. There are numerous online calculators that will give you the exact number – based on your age, height, weight, and level of activity each day.

Once you have that number, all you have to do is subtract either 500-1,000 calories from your daily total and you’ll lose weight! The more you subtract, the faster the weight will come off.

One pound of fat equals 3,500 calories. So if you cut just 500 calories off your consumption for a week, you’ll lose a pound each week. That’s a total of 52 pounds per year – at a safe and healthy speed.

There are many benefits to using this weight loss method, in addition to shedding pounds. You’re likely to lower your blood pressure and improve your insulin sensitivity. You might see your cholesterol decrease and your risk of developing diabetes will diminish.

Many people love the calorie deficit plan because it doesn’t require a lot of planning or complicated knowledge. You just eat less. You can still have your favorite foods, as long as they fit within your calorie consumption numbers.

To have the best success with this type of plan, don’t spend all of your calories on low nutrient, highly processed foods. Instead, fill up on low calorie, dense foods that are packed with minerals and vitamins your body needs.

Make sure you’re staying active and drinking water to stay hydrated, too. As you begin losing weight, you’ll need to recalculate your caloric needs and adjust your numbers or you may hit a plateau.

2. Carb Reduction Dieting Is a Powerful Strategy for Quick Weight Loss

Many individuals struggle to lose weight because they’re addicted to high-processed carb-laden foods. When you lower your carbs, you give your body the ability to store fat faster.

There are different levels of carb reduction diet plans. The most extreme is the keto diet. On a keto diet plan, you’re eating a high fat, mid to high protein diet with the lowest amount of carbs possible.

Typically, keto dieters will calculate net carbs, not total carbs, and they’ll aim for a number of 30 or fewer carbs to put them in a state of ketosis. This allows their body to burn stored fat.

Everyone’s exact carb number is unique, so one person might go into ketosis eating 40 carbs, and another has to go down to 20 to be in that metabolic state. You may have to adjust your carbs to find out what your best numbers are.

Keto is a super fast way to lose weight. But it’s not without minor side effects. You may feel like you’re suffering from the “keto flu,” which will go away in a day or two. Some people also suffer from constipation and bad breath, but these aren’t hard to overcome.

You don’t have to go to such extremes if you want to use a low carb diet plan, though. You can simply lower your carb count to 150 or fewer total carbs to reap the benefits of this type of diet.

You can do any number that suits you – 50 carbs, 100 carbs or up to 150 carbs total. Low carb diets can be filled with things like meat, avocados, nuts, eggs, and fish. You’ll want to limit fruits to things like strawberries and blueberries because they’re lower in carbs.

Try to eat a variety of high protein foods like beef, fish, chicken and eggs. Add high fat healthy foods like avocados and nuts or even extra virgin olive oil. If you eat vegetables, choose low carb options like spinach instead of a potato.

It’s important that you learn how to calculate the net carbs and read food labels so that you can see just how many carbs you’re consuming. If you stall out with your weight loss, you might need to make an adjustment of your carb intake and lower the number a bit more.

The good news is, many people lose their cravings for processed foods, but if you still want things like desserts, you’ll find low carb healthy options like chocolate mousse and other yummy keto-friendly options.

3. Fasting Is a Diet Plan That Has Many Options

Fasting is a method of dieting where you’re going without food for a prolonged period of time. The good news is, there are different types of fasting programs, so you can adopt one that works best for you.

When you’re fasting, your body begins to burn fat for fuel, but it also delivers other benefits to your health, including a reduction in inflammation, improved sensitivity for insulin, and a stable, lower blood pressure and cholesterol number.

You can choose which type of fasting plan you want to be on. Some people find it easier to do the 5:2 fasting plan. This is where you’ll eat normal for five days a week and then fast for two days a week.

Others prefer to adopt an alternate day fasting schedule, where they eat every other day and fast on alternate days. You can eat normally on the food days, but restrict yourself to water on fasting days.

Another method of using fasting to lose weight is to narrow the food window you have eat day. For example, some people do a 16:8 diet, which is where you fast for 16 hours and have an 8-hour eating window.

Or, you can choose to have a window of 14 hours of fasting and 10 hours of eating, or shorten it up to a 20 hour fast and four-hour eating window. You can even split the day in half and do a 12:12 window.

When it comes to fasting, it technically means you’re only drinking water. However, some people use the approach that on fasting days, they can have up to 500 calories, but that will obviously not results in as much weight loss.

When fasting, you might want to start out with a less stringent approach and then make it more difficult. For example, you might start out with a 12:12 fast and then move to an alternate day fast with 500 calories allowed on fasting days, then eliminate that allowance of calories as you increase the intensity.

When you are eating on a fast, don’t gorge on processed, unhealthy foods. Try to nurture your body with as many healthy foods as possible, which means foods rich in protein, fiber, and healthy fats.

Make sure you’re drinking plenty of water, too – whether you’re in a fasting period or not. If you fast for too long, you might end up feeling side effects such as being weak or dizzy, so pay attention to how you’re feeling.

Making the Most of Your Choice and Preventing Plateaus

While these are the top three plans that people are pursuing right now, they’re definitely not the only ones that you can choose from. You want to select something that fits in with your lifestyle as well as your personal preferences.

Choose a diet plan that you feel you can stick to over a long period of time. You don’t want to be doing something that you feel frustrated with or where you are focused on deprivation instead of the success that you are seeing on the scale.

You might find other diet plans that are a better fit for you, as you begin to try a variety of programs out. For example, if you discover that you love eating healthy fruits and vegetables as well as fish, you might go on the Mediterranean diet.

Be willing and able to make adjustments as you need to, regardless of which plan you select to start with. Don’t just jump from one plan to another initially, but try to work with the one you start with and make adjustments to see if you can tweak it to a place where it will work for you.

It’s important that whenever you’re embarking on a weight loss plan, that you’re tracking everything. You want to track the food that you eat (every bite) and the nutrition of it, such as the calories and carbs.

If you’re doing something like fasting and this isn’t a concern, then you may want to track your hours carefully. However, if you’re sticking to a specific time frame and still not losing weight with fasting, you may need to go ahead and track your food intake to see if you are overeating during your meal times.

It’s not uncommon for people to experience a plateau whenever they are losing weight. You might start off with a high weight loss due to shedding water weight, and then see it slow down as your metabolism diminishes.

Additionally, you may notice that your mindset has a shift from the time when you first started and you were full of enthusiasm and hope to a time when you have plateaued and are feeling discouraged, so you want to make sure you are keeping yourself motivated in the process.

It might help to celebrate non scale victories in addition to the weight loss that you are experiencing. This can help you get through a plateau, when you may notice other changes taking place, such as an increase of energy or the ability to sleep better, even though you aren’t losing weight at that moment.

You might want to make an attempt at testing out each of these three top weight loss plans to see which one your body responds to best, and which one you feel you can stick to for a longer period of time.