4 Things Your Doctor Actually Hates (and Why They Matter for Health)

ABSTRACT

Learn 4 everyday habits doctors hate — from cleaning ears with cotton swabs to using alcohol to quench thirst — and how these habits sabotage your health and fitness goals. Backed by science and personal trainer insights, discover what to avoid and why it matters for long-term well-being. Simple, evidence-based advice for staying healthy, hydrated, and injury-free.

Key Topics

• doctor dislikes habits harming health

• things doctors hate

• habits that sabotage health

• health mistakes to avoid

• personal trainer health tips

• earwax cleaning risks

• ear swab dangers

• wound licking risk infection

• flu vaccine myths vs facts

• does flu shot cause flu

• alcohol dehydration effects

• diuretic alcohol hydration

Fitness Tips / Photo: Aleksandar Andreev

Introduction

You're always told what you should do, but do you really know what your doctor hates? I've extracted my favorites from the Harvard Health Publications article "10 Things People Do That Doctors Hate" for you. Whether this list relates to fitness or weight loss, it certainly affects your overall health (which destroys any effort with a personal trainer). Make each one your priority (and I'll tell you why here).

1. USING COTTON TIP SWABS TO CLEAN EARS

Inserting a cotton-tipped swab into the ear can push ear wax farther into the canal and may damage the eardrum.

Personal Trainer Wisdom: Usually, I need to wear 'Earplanes' earplugs to minimize the pressure or pain in my ears during and after flights. I never experienced any discomfort until my flight to Denver 6 years ago. To my surprise, earplugs weren't to blame. When I visited the doctor, I learned that earwax was pressing against my eardrum. Ironically, I always cleaned my ears with swabs! I thought I was removing the earwax when, in fact, I was pushing it and other particles back (what an excellent thought). The moral of this story: Clean your ears every once in a while with a swab, but don't obsess over it, and rely on less evasive measures (you are placing a stick in your ear, after all).

2. LICKING WOUNDS

...as natural as it may be for animals to lick their wounds, the human mouth is full of bacteria.

Personal Trainer Wisdom: Hmmmmmm...Although mirroring our animal counterparts is fun, you may want to consider setting a new boundary. Any time you wound yourself, you should always minimize the risk of infection. Licking the fresh cut isn't the answer. The bacteria in your mouth will only add fire to something already burning. Be sure to disinfect and bandage as soon as possible, and save the licking for the zoo.

3. REFUSING THE FLU SHOT BECAUSE "I ALWAYS GET THE FLU AFTERWARD"

The vaccine is made from inactive virus particles.

Personal Trainer Wisdom: There isn't much else to say here except "The vaccine is made from inactive virus particles." The flu shot will NOT make you sick. If you feel ill afterward, consider it a result of something you already contracted.

4. DRINKING BEER TO QUENCH A SUMMER THIRST.

Alcohol can act as a diuretic. So instead of conserving water on a hot summer’s day, your kidneys spill more water.

Personal Trainer Wisdom: Nothing quenches your thirst on a hot, humid day in Chicago like an Old Style beer, right? Not all liquids are created equal; beer isn't the exception here. It does the opposite since it acts as a diuretic (sorry!). Considering that your liver and kidneys are two of your most important organs for longevity, you may want to mindfully choose a glass of water first.

What things has your doctor told you he or she hated? Anything related to weight loss or personal fitness?

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Research-Based Citations

1. Influenza Vaccine Safety & Effectiveness

• Robinson, J. J., et al. (2024). Effectiveness of influenza vaccination to prevent severe disease: a systematic review and meta-analysis. Clinical Microbiology and Infection.
  DOI: 10.1016/j.cmi.2025.09.023
  PMID: n/a (article indexed via publisher)
  Publisher: https://doi.org/10.1016/j.cmi.2025.09.023

  Why it supports your post: Shows real-world evidence that seasonal flu vaccination reduces severe influenza outcomes and hospitalizations.

2. Immunogenicity & Safety of Inactivated Influenza Vaccine

• Tang, W., Lu, X., Zhu, Z., et al. (2025). The immunogenicity and safety of an inactivated quadrivalent influenza vaccine and a 23-valent pneumococcal polysaccharide vaccine in individuals with chronic diseases. Frontiers in Immunology.
  PMID: n/a (indexed via publisher)
  DOI: 10.3389/fimmu.2025.1624095
  Publisher: https://doi.org/10.3389/fimmu.2025.1624095

  Why it supports your post: Demonstrates that inactivated flu vaccines have acceptable safety profiles and are well tolerated, including in chronic disease populations.

3. Wound Microbiome & Infection Risk

• Matsuoka, M. S., et al. (2025). Natural and induced immune responses in oral cavity and saliva. BMC Immunology.
  PMID: 38907418
  DOI: 10.1186/s12865-025-00713-8
  Publisher: https://doi.org/10.1186/s12865-025-00713-8

  Why it supports your post: Highlights the microbial complexity of saliva and the immune mechanisms in the oral cavity, thereby supporting caution regarding the placement of saliva into wounds due to the risk of bacterial contamination.

Frequently Asked Questions (FAQ)

1: Can cleaning ears with cotton swabs cause harm?
Yes. Inserting cotton swabs deeply into the ear canal can push earwax further into the ear canal and risk damaging the eardrum, potentially causing impaction or injury. Avoid deep probing and instead use safer ear-cleaning practices.

2: Is licking wounds good for healing?
A2: No. Although saliva is instinctive, it contains bacteria that can increase the risk of infection when introduced into an open wound. Proper wound care involves cleaning the wound with an antiseptic and covering it with a sterile bandage.

3: Will the flu shot give me the flu?
No. The standard flu vaccine contains inactive virus particles or virus-like antigens that cannot cause influenza. Mild side effects can occur, but they aren’t the flu itself.

4: Does drinking beer hydrate you in hot weather?
Alcohol, like beer, acts as a diuretic, increasing urine production and potentially contributing to dehydration. Water and electrolyte-rich beverages are more effective for hydration, particularly in hot environments.

5: Why should I avoid certain habits for fitness and health?
Habits that compromise immune function, hydration, or wound integrity can undermine exercise recovery, immunity, and overall health — ultimately limiting progress toward fitness goals.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

24 Natural Anti-Aging Tips That Support Health, Skin, and Energy Over Time

ABSTRACT

Discover natural anti-aging tips you can start today: strength training and exercise, better sleep, antioxidants and healthy fats, stress management, hydration, and smart skincare habits. A practical, science-supported guide to looking younger and supporting healthy aging over time.

Keywords

• anti-aging tips

• natural anti-aging tips

• how to look younger naturally

• anti-aging lifestyle tips

• how to slow aging naturally

• anti-aging habits for healthy aging

• anti-aging tips for skin and health

• exercise and skin aging

• sleep and skin health

• stress and aging effects

• does resistance training improve skin elasticity

• how sleep restriction affects facial skin

• sugar and advanced glycation end products skin aging

• antioxidants for skin aging diet

Anti-Aging Tips / Photo: Igor Meghega

Introduction

Everyone is searching for the secret to looking young over a lifetime. Here is a list of easy, natural, anti-aging tips that all of us can incorporate right away (from the recent msn.com article "The 27 Best Anti-Aging Tips of All Time")!

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List of the Best Anti-Aging Tips

1. SKIP THE STRAW

Using a straw seems like an innocent enough habit, but over time, you may notice wrinkles around your mouth.

“Sipping through a straw accentuates those facial muscles where fine lines can occur,” says Angela Lamb, MD, an assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. The more you use those muscles, the more noticeable the lines there will become, she explains.

2. SERIOUSLY, DON'T SMOKE

Add this to the already-long list of reasons to quit. While less serious than reducing your chances of getting lung cancer or heart disease, smoking also damages your looks. The habit takes a major toll on your appearance, contributing to premature skin aging, wrinkles, stained teeth, and even increased psoriasis risk.

“Smoking increases wrinkles due to facial motion, and it also has a vasoconstricting effect, which means it chokes off blood vessel circulation,” says dermatologist David Stoll, MD, author of A Woman’s Skin.

3. EAT YOUR ANTIOXIDANTS

While a healthy diet does wonders for your entire body, fruits and veggies that contain antioxidants like vitamins B and E are particularly great for skin.

“Antioxidants help protect skin against free radicals in the environment, which are damaging to skin cells,” says dermatologist Marnie Nussbaum, MD, chief medical spokesperson for Sebamed. “They work to prevent free radicals from breaking down the skin’s elastin and collagen, resulting in more youthful, healthier skin.”

For vitamins B6 and B12, fill your plate with fish and poultry. Vegetarians can get vitamin B6 through chickpeas, which contain 55% of your DV in just one cup. And wheat germ oil (100% DV), sunflower seeds (37% DV), and almonds (34% DV) are all terrific sources of vitamin E.

4. FILL UP ON FERMENTED FOODS

You probably already know that foods like kimchi, sauerkraut, tempeh, and other probiotic-rich foods are good for your gut. Turns out they may also combat premature aging.

“Fermented foods have excellent antioxidant and anti-inflammatory properties,” says Craig Kraffert, MD, a board certified dermatologist and president of Amarte.

Beauty products that are made with fermented extracts may also make a difference. Dr. Kraffert recommends products that contain ingredients like fermented gingko biloba nut or mushroom extract. “The most commonly cited benefits of fermented extracts within skincare products are skin calming and brightening,” he says.

5. PACK ON THE PROTEIN

Most women should eat 46 grams of protein a day (more if you're pregnant, breastfeeding, or a competitive athlete). Hitting that target will help control cravings, in turn helping you lose weight or simply maintain your youthfully slim figure.

“Protein helps to build and maintain muscle mass, which we tend to lose as we age,” says Keri Gans, RD, a New York City-based nutrition consultant and author of The Small Change Diet.

Additionally, eating enough protein is essential for healthy-looking hair—the nutrient is a building block for strong strands.

Personal Trainer Wisdom: Slow down a second....this doesn't mean that your diet should consist of a steak every meal. Ideally, you should cut back on any foods that cause inflammation (think animal products). You don't need to become a vegetarian but you should make a plant-based diet the focus (with the amount of protein in mind).

6. CUT BACK ON SUGAR

As if the risk for obesity, diabetes, and heart disease wasn’t enough, sugar may take a toll on your skin, too. In a 2010 study, researchers found a link between dietary sugars like glucose and greater production of advanced glycation end products (AGES).

But if you have a sweet tooth, don’t panic just yet. “The supportive scientific and clinical data, while growing, remains limited,” says Dr. Kraffert. So enjoy sugar in small amounts, and focus more on leading an active lifestyle and eating an overall balanced diet.

7. SLEEP ON A SILK PILLOWCASE

Cotton and polyester tug at the delicate skin on your face, but silk and satin pillowcases are gentler, and can prevent you from waking up with creased cheeks. “With a silk pillowcase, your skin slides on the pillow,” New York City-based dermatologist Debra Jaliman, MD previously told Health. It’s possible that less friction on your skin can slow the formation of fine lines over time. Bonus: sleeping on silk also helps prevent frizzy hair.

8. SLEEP ON YOUR BACK

Always sleep on your side? The habit could be causing lines to form on the cheek that’s constantly pressed against the pillow. “Sleeping on one side can definitely cause wrinkles on that side alone,” says Dr. Stoll. “I’ve seen this many times.”

Side-sleepers may want to switch to their backs—and not just to prevent wrinkles. Back-sleeping eases neck and back pain and fights acid reflux.

9. FILL UP ON HEALTHY FATS

There are lots of reasons to love omega-3 fatty acids: They keep you full, help your body absorb essential vitamins, and have been linked to reduced risk of cardiovascular disease. Another perk? Super-healthy skin: “Omega-3 fatty acids promote smoother, younger-looking skin by reducing inflammatory skin conditions like acne and psoriasis,” explains Gans.

10. MAKE EXERCISE A PRIORITY

As if keeping your weight in check and preventing chronic health conditions weren't enough, regular workouts can help you look and feel younger than your years, according to research. A recent study of older adults published in The Journal of Physiology discovered that the more active participants functioned physiologically similar to younger adults.

Your face will benefit from those personal training sessions, too: Research from McMaster University in Canada found that exercise could help slow signs of skin aging.

11. MANAGE YOUR STRESS

Stressful situations take a toll on more than just your mental health. “Stress and stress-associated hormones have aging effects,” explains Dr. Lamb.

Research suggests that these negative effects start at the cellular level. In a 2013 Dutch study, for example, researchers found that the cells of people who had depression aged more quickly than those who hadn’t suffered from the disease. “[P]sychological distress … has a large, detrimental impact on the wear and tear of a person’s body, resulting in accelerated biological aging,” one of the study’s authors explained in a news release.

To prevent premature aging, Dr. Lamb recommends taking steps to de-stress your life—whether that means getting more sleep, practicing yoga, or learning to meditate.

Personal Trainer Wisdom: While we can't avoid stress, we should effectively manage it. If you change anything in your life, it should be the amount of tension you mentally place on your body.

12. EXFOLIATE THE RIGHT WAY

Exfoliating using beads or chemical peels is a go-to skincare strategy for sloughing off dead skin and revealing a smoother complexion underneath—but it’s important to make sure you’re not aggravating your face in the process. “Too much exfoliation is counterproductive,” says Dr. Stoll. He recommends talking to your dermatologist about the best exfoliation method for your skin type.

13. SCALE BACK ON SALT

You already know that eating high-sodium foods make your body retain water, leaving you feeling heavy and bloated. So it should come as no surprise that super-salty fare triggers a similar response in your face, giving you a puffier appearance (under your eyes, for example). To cut back gradually, start cooking with salt-free flavor boosters such as chili peppers, lemon juice, and fresh herbs. Not only will you look less bloated, but a low-sodium diet will also reduce your risk of high blood pressure and stroke.

14. DRINK PLENTY OF H2O

“Not drinking enough water will take a toll on aging skin,” says Dr. Nussbaum. She recommends aiming to drink half your weight in ounces of water per day (in other words, if you weigh 150 pounds, you should drink about 75 ounces of water, or about nine glasses).

15. GO EASY ON THE BOOZE

Speaking of drinking: Alcohol dehydrates the body, so think twice before having that second glass of wine. “Dehydrated skin is more likely to appear dry, sallow, dull, and crepey,” Dr. Nussbaum says. Be especially careful of white wine: the acid in white wine can damage your enamel and make your teeth more susceptible to long-lasting stains.

16. TAKE CARE OF YOUR HANDS

You probably give the skin on your face plenty of TLC, but what about your hands? “Without a targeted regimen to slow down the onset of dark spots and textural changes, the hands can age a person faster than the face,” Joshua Zeichner, MD previously told Health.

Sun exposure is mainly responsible for dark spots and crepey skin. Rub SPF on the backs of hands every morning to protect the delicate skin there from harmful UV rays. And at night, use your regular anti-aging face lotion on your hands to hydrate and ward off age-related dry patches.

17. TAKE TIME OFF YOUR CHEST

Another often-forgotten patch of skin: your chest. Too much sun exposure when you're young may leave you with blotchy, freckled skin in the short term, and down the line, you may notice wrinkles, loose skin, and white spots.

“Your best bet is to stop daily damage before it gets serious,” says Dr. Kraffert. To keep your décolletage from deteriorating, wear sunscreen on days you're not wearing clothing that covers your chest.

And if you already have sun damage, moisturize the area before bed with an over-the-counter retinol or with a cream that contains melanin production inhibitors to brighten skin. “Adding other skin-brightening ingredients such as sulfur and botanical extracts will help, too,” says Dr. Kraffert.

18. WASH YOUR FACE BEFORE BED

You know you’re supposed to do it, but sometimes you just… don’t. We get it. But experts stress that failing to wash your face at the end of the day is a major missed opportunity for skin to regenerate while you sleep (not to mention, it ups your chances of waking up with clogged pores).

“Skin renews itself overnight, so if you want to change the way your skin functions, the most important ingredients should be applied before bed,” Olga Lorencin-Northrup, founder and lead aesthetician of Kinara Spa in Los Angeles previously told Health.

19. GET SERIOUS ABOUT SUNSCREEN

You’ve heard it before, but it can’t be said enough: “Wearing SPF is the best anti-aging thing you can do for your skin,” says Dr. Lamb.

A 2013 study in the Annals of Internal Medicine found that people who wore sunscreen three to four days a week were less likely to experience skin aging after four and a half years than those who didn’t. In addition to wrinkles, sun exposure also contributes to discoloration, which shows up in the form of dark spots on your face and hands.

And that bottle of SPF isn’t just for trips to the beach. “Even passive daily UV rays cause damage to the skin that make it age faster,” Dr. Lamb says.

Personal Trainer Wisdom: I've said this before.....Your best bet is minimizing the burn time or overexposure in the sun. You really need to be mindful of what you're rubbing on your skin.

20. SLEEP IT OFF

You should think of sleep as being another essential step in your skincare routine. “Sleep is super important in allowing the body to regenerate, and the skin is no different,” says Dr. Nussbaum. Not only will plenty of shut-eye let skin cells regenerate over night, but it will also help prevent dark under-eye circles, she says.

21. VISIT A DERMATOLOGIST

Booking regular appointments with your dermatologist will ensure that you’re up-to-date on the latest anti-aging skincare developments. Your doctor may recommend treatments for more dramatic results than you’d get from home remedies or even from a trip to the spa.

For example, Dr. Stoll says he might suggest an exfoliating peel that contains glycolic or trichloracetic acid for patients. “Aestheticians can legally use up to 20%, but doctors can use stronger strengths, like 70% glycolic acid,” he explains.

22. MOISTURIZE BEFORE SKIN DRIES

Moisturizing takes more effort than just slapping some lotion on your face. All those pricey anti-aging products you’ve invested in will work more effectively if you use them on clean, moist skin, says Dr. Kraffert. When you get out of the shower, he suggests applying lotion within three minutes—before water on skin has a chance to fully evaporate. “Not only will you get the benefits of the moisturizer itself, but you’ll help seal in the hydration from the water,” he explains. “If you wait too long and that water evaporates from your skin, it can take some of your body’s natural moisture with it.”

23. WATCH THE WAY YOU TEXT

Like sipping through a straw, the repetitive motion of looking down at your smartphone can eventually cause rings to show up on your neck. “Fine lines and wrinkles can form over decades’ time through repeat motions,” says Dr. Nussbaum.

While there’s no fast fix, maintaining good posture and holding your smartphone at eye level can help. Dr. Nussbaum also recommends applying a firming lotion daily. “I favor lotions that are formulated with antioxidants and ingredients like shea butter and argan oil,” she says.

24. LET UP ON THE HEAT STYLING

Can't imagine going a day without straightening your hair? Laying off the flatiron even just two days a week can restore your hair's bounce and shine—and make you look younger in the process. Master the wet bun, learn to love dry shampoo, or embrace your natural texture and allow your mane to air dry.

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Research-Based Citations

• Nishikori S, Yasuda J, Murata K, Takegaki J, Harada Y, Shirai Y, Fujita S. (2023). Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Scientific Reports.

  • PMID: 37353523

  • DOI: 10.1038/s41598-023-37207-9

  • https://doi.org/10.1038/s41598-023-37207-9

• Léger D, Gauriau C, Etzi C, Ralambondrainy S, Heusèle C, Schnebert S, Dubois A, Gomez-Merino D, Dumas M. (2022). "You look sleepy…" The impact of sleep restriction on skin parameters and facial appearance of 24 women. Sleep Medicine.

  • PMID: 34971928

  • DOI: 10.1016/j.sleep.2021.11.011

  • https://doi.org/10.1016/j.sleep.2021.11.011

• Choi JY, Ha NG, Lee WJ, Boo YC. (2025). Synthetic and Natural Agents Targeting Advanced Glycation End-Products for Skin Anti-Aging: A Comprehensive Review of Experimental and Clinical Studies. Antioxidants (Basel).

  • PMID: 40298870

  • DOI: 10.3390/antiox14040498

  • https://doi.org/10.3390/antiox14040498

Frequently Asked questions (FAQ)

1. What are the best natural anti-aging tips that work?
   Prioritize UV protection, consistent exercise (especially strength training), quality sleep, and smoking cessation—then layer in nutrition, hydration, and stress management.

2. Does exercise actually help your skin look younger?
   Evidence suggests training can improve skin elasticity/structure and influence dermal biology, alongside whole-body aging benefits.

3. Is strength training good for skin aging?
   Research indicates resistance training may improve skin elasticity and dermal structure, potentially via changes in inflammatory factors and extracellular matrix markers.

4. How does poor sleep affect your face and skin?
   Even short-term sleep restriction can measurably worsen hydration, barrier function, and facial appearance parameters.

5. Does sugar age your skin?
   High sugar intake is tied mechanistically to glycation (AGEs), which can affect skin structure and visible aging; the most defensible takeaway is “reduce excess added sugar and ultra-processed foods.”

6. Do antioxidants from food help with anti-aging?
   Antioxidant-rich foods support overall health and may help counter oxidative stress—focus on fruits/vegetables, nuts/seeds, and varied plant foods.

7. Do fermented foods help with aging?
   Fermented foods can support gut health and may influence inflammation; evidence for direct “anti-aging skin” effects is emerging, so position this as a supportive habit, not a guarantee.

8. What is the single most important skincare anti-aging habit?
   UV strategy (daily broad-spectrum sunscreen + avoiding burns/overexposure) is the highest-impact skin-aging lever over decades.

9. Can stress make you age faster?
   Chronic stress is linked to biological “wear and tear,” and better stress management supports sleep, recovery, and healthy routines that influence aging outcomes.

10. Is sleeping on your back better for wrinkles?
    It may reduce consistent compression on one side of the face, but the biggest “sleep win” is duration and quality, not position.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

Mount Parnassus (Winter 13er)

ABSTRACT

Late November trail report for Mount Parnassus via Watrous Gulch from the Herman Gulch trailhead: 8.38 miles out-and-back, 3,753 ft gain, 13,576 ft summit. Expect cold sun, tree cover below treeline, and snow-packed sections. Gear tips, pacing, and optional Bard Peak add-on.

Keywords

• Mount Parnassus hike

• Watrous Gulch Trail

• Colorado 13er hike

• Herman Gulch trailhead

• Mount Parnassus trail report

• late November hiking Colorado

• winter hiking Colorado Front Range

• microspikes for hiking Colorado

• Mount Parnassus late November conditions

• Watrous Gulch trail snow and ice

• Mount Parnassus Bard Peak ridge traverse

• Herman Gulch trailhead parking tips

• best gear for a Colorado 13er in November

Colorado Winter Hikes

Colorado Hikes: Mount Parnassus

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Time of Year: Late November.

Weather: 28-35 degrees and sunny.

Cover: 35% covered with a tree canopy (fully exposed over 11,500 feet).

Time: 8:08 am - 1:10 pm.

Distance: 8.38 miles total.

Cost: None.

Bathroom at Trailhead: Yes (if you’re brave enough :))

Difficulty: Hard Level 2 for altitude (13576 feet), elevation gain (3753 feet), class (1), and length (8.38 miles).

Route: Watrous Gulch Trail out and back.

Traffic: Low (one other person).

Parking: A huge lot with five spaces remaining at 8:00 am. Why? Because everyone else was hiking the Herman Gulch Trail. The lot is just off of 70 before the tunnel.

Equipment: La Sportiva Trango Tech GTX Hiking Boots, Black Diamond Alpon Carbon Cork Trekking Poles, Osprey Talon 33 Backpack, Kahtoola MICROspikes

Terrain: A crunchy, light snow-packed trail with many dry dirt sections, for now.

Experience:  Intended to climb Bard (another 13er across the ridge), too, but it looked like a storm was rolling in. For those eager to do it, allow an extra 60-90 minutes to cross class 2 terrain. All class 1 until that point, though. Expect snowshoe and avalanche terrain over the next few weeks (December). This is a less-frequented path off the Herman Gulch trailhead with beautiful views on a knee-busting slope. No time wasted-you start climbing up right away. Ideal for hikers with great muscular endurance!

Personal Trainer Notes: Not all personal training clients will choose this trail unless they are hikers with winter ambitions on a 13er. I completed this trail a year earlier and felt my quads the next day. It was no different after this trek. The effort was worth the sweeping views and the peace at the top. Admittedly, I wouldn’t have minded a chair and a coffee with a mile left. I suspect there would be avalanche danger with more snowfall.

Mount Parnassus

Mount Parnassus 13er

Colorado 13ers

Colorado Hiking

Winter Hikes

Colorado 13er Trails

Colorado Alpine Hikes

Research-Based Citations

• Wang B, Chen S, Song J, Huang D, Xiao G. (2024). Recent advances in predicting acute mountain sickness: from multidimensional cohort studies to cutting-edge model applications. Frontiers in Physiology.
  PMID: 38978820
  DOI: 10.3389/fphys.2024.1397280
  Publisher: https://doi.org/10.3389/fphys.2024.1397280

• Yang M, Wu Y, Yang X-B, Liu T, Zhang Y, Zhuo Y, Luo Y, Zhang N. (2023). Establishing a prediction model of severe acute mountain sickness using machine learning of support vector machine recursive feature elimination. Scientific Reports.
  PMID: 36944699
  DOI: 10.1038/s41598-023-31797-0
  Publisher: https://doi.org/10.1038/s41598-023-31797-0

• Koshimizu Y, Fukuhara A, Yamamoto Y, Kijima A. (2026). Adaptive gait transition in trekking pole-assisted hiking due to fatigue and staircase height elevation. Frontiers in Sports and Active Living.
  PMID: N/A (not listed on PubMed at time of review)
  DOI: 10.3389/fspor.2025.1669574
  Publisher: https://doi.org/10.3389/fspor.2025.1669574

Frequently Asked Questions (FAQs)

1. How hard is Mount Parnassus via Watrous Gulch?
   Hard: a sustained climb at ~13,500 ft and ~3,700 ft of gain makes it a muscular endurance day.

2. When is the best time to start?
   Early morning. You started at ~8:08 am; for shoulder season/winter, earlier is safer for firm snow and weather windows.

3. Do I need microspikes?
   If there’s packed snow/ice, yes—microspikes are a high-value, low-weight traction add for late fall/early winter.

4. Is there tree cover?
   Mostly below treeline. Once you’re above ~11,500 ft, expect full exposure to sun/wind.

5. How long does the hike take?
   Your outing was ~5 hours (8:08 am–1:10 pm). Strong hikers may go faster; many will take longer with snow, breaks, or altitude.

6. How crowded is Watrous Gulch compared to Herman Gulch proper?
   Often less crowded once you split off—your day had very low traffic. (This is a nice differentiator vs the more popular Herman Gulch lake hike.)

7. Can I add Bard Peak?
   Yes, but plan extra time (your estimate of ~60–90 minutes is reasonable) and expect more complex terrain and the need for winter hazard management.

8. What are the biggest late-November risks?
   Altitude effects, rapidly changing weather, and increasing snowpack that can transition into avalanche terrain as winter progresses.

9. What training carries over best to this hike?
   Uphill muscular endurance: step-ups, split squats, long incline treadmill or stair work, plus hiking-specific pacing.

10. What’s the simplest “don’t overthink it” gear list?
    Warm layers, traction (microspikes when needed), trekking poles, a pack with food/water, and a conservative turnaround time.

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List of Hiking Trails in Colorado

To check out more hiking reviews with pictures, visit “List of Colorado Hikes.” You’ll find options across a spectrum of difficulty, including many trails in the foothills and front range.

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Mount Democrat Hike

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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Personal Trainer Blog

99 Ways to Redefine Yourself in 2026 and Build Better Habits

ABSTRACT

Redefine yourself in 2026 with 99 practical self-improvement tips: mindfulness, better decisions, boundaries, and habit change. Learn how to quiet negative self-talk, build a life plan, and create routines that stick—using evidence-based strategies you can start today.

Key Topics

• redefine yourself

• self improvement ideas

• personal development tips

• how to change your life

• self improvement goals 2026

• build better habits

• mindfulness habits

• evidence based self improvement

• how to stop negative self talk

• how to create a life plan

• how to set boundaries in relationships

• how to make better decisions

• how to redefine yourself in a new year

• daily habits to improve mental health

• how to create a personal business plan for life

• how to use mindfulness to reduce stress

• how to replace bad habits with good habits

Motivation Personal Trainer / Photo: Tetyana Kovyrina

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Introduction

Here is the master list of intent from my self-improvement book, Redefine Yourself: The Simple Guide to Happiness. Use it to set your path in 2026.

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99 Ways to Redefine Yourself Today

1. Believe that you can redefine yourself.
2. Create a business plan for your life.
3. Become a human scientist and study the physical, mental, and emotional you.
4. Make it a point to understand yourself and others.
5. Commit to this journey and don’t take the easy way out.
6. Become an outside observer of the mechanics of your mind and think about your thinking.
7. Ask yourself the tough questions and answer honestly.
8. Practice looking at yourself objectively.
9. Trust your instincts, your gut, and your perspective, but know where they stem from.
10. Don’t be a bystander in the course of life.
11. Adopt the mantra “Keep it Simple”.
12. Write your new mantra on a post-it note and place it in numerous places as a reminder.
13. Confront your inner influences.
14. Approach new ideas with an open mind.
15. Realize that you’re not alone.
16. Practice mindfulness.
17. Teach yourself to wake up to life around you—and inside of you—at any given moment.
18. Schedule alerts throughout the day to remind you to “take a breath”.
19. Listen to your inner voice.
20. Catch yourself making negative statements about yourself while randomly doing other things and write them down.
21. Don’t analyze yourself.
22. Filter your subconscious messages.
23. Create a list of positive messages and repeat them to yourself daily.
24. Face your inner self.
25. Remove the invisible obstructions that hold you back from achieving personal success.
26. Become a detective and collect the truth of a moment, observing yourself and every movement, sight, touch, scent, and sound of the world.
27. Gather evidence for the truth without judgment.
28. Don’t take a leap of faith without stopping first and observing the moment.
29. Accept that you don’t know everything.
30. Stop the train of life and pick up the bits and pieces around you every once in a while.
31. Remain aware before making a decision, judgment, or movement and commit to a higher state of living.
32. Accept the real perfections and imperfections of the world.
33. Soak in the aura of a moment wherever you are as often as possible.
34. Don’t dwell on the imperfections of you, your situation, or your surroundings.
35. Remove yourself from a situation when necessary (despite your emotional investment).
36. Don’t fixate on imperfect pieces of life that are unchangeable at the moment.
37. Don’t construct a rose-colored reality to mask the blight and scathing.
38. Accept things in their current state, including the blight and scathing.
39. Sometimes listen to your subconscious when it taps you on the shoulder.
40. Sometimes ignore your subconscious when it taps you on the shoulder with the same negative message.
41. Remember this quote by Frederick Douglass, a former slave and leader in the abolitionist movement. Accept that what you discover isn’t always the easiest to handle (and that’s okay): “…I would at times feel that learning to read had been a curse rather than a blessing. It had given me a view of my wretched condition, without the remedy. It opened my eyes to the horrible pit, but to no ladder upon which to get out. In moments of agony, I envied my fellow slaves for their stupidity. I often wished myself a beast.”
42. When you don’t accept it, tell yourself again and again and again that you should.
43. Quit complaining and do something.
44. Accept your ‘selfish friends’ as they are and ignore their ‘selfish’ tendencies. Discuss with them how their actions make you feel, or begin dismantling your friendship.
45. If you don’t support the president (insert Republican, Democrat, or Independent here), get involved with politics, participate in community change, or make a grassroots effort for change in another way.
46. Develop an evidence-based strategy to overcome challenges and choose the best possible decision.
47. Judge yourself fairly.
48. Don’t avoid looking at yourself.
49. Accept that obsessive, perfectionist ambition will lead to a perfect state of stress and an emotional unacceptance of your life.
50. Limit your distractions and listen to the people around you.
51. Don’t multitask (sorry).
52. Accept that feeling overwhelmed or frustrated is the result of your perspective.
53. Think rationally about the challenges you face daily.
54. Identify the fears that steer your behavior.
55. Refuse to allow insecurities to steer your behavior.
56. Tell yourself that you’re strong enough to face your fears again.
57. Tell yourself that your insecurities are irrational.
58. Find the root of your insecurities and write down the evidence against these irrational claims.
59. Extinguish Your Insecurities.
60. Don’t worry what people think unless you request their input.
61. Accept people’s input, but remember you don’t always have to agree with their opinion or approach.
62. Leash and manage your emotional output.
63. Develop a cool head that will allow you to see the whole picture without a filter.
64. Recognize what drives your emotions and the coping behaviors that result.
65. Accept that you failed to reach these goals once before, and you may fail again.
66. Regain control over your life.
67. Feel confident about your approach, accepting the consequences, and adapting whenever and wherever needed.
68. Take control of the trends, patterns, and little idiosyncrasies that make up your world.
69. Don’t say “It is what it is” unless you’ve fully investigated yourself and the possible solutions.
70. Accept that improving a relationship might mean adapting or leaving it.
71. Identify the areas in your personal life in which you feel helpless.
72. Find control over your happiness at work.
73. Take control over your position and reshape it in a way that brings fulfillment to you.
74. Reevaluate your role in the company.
75. Change or redefine your position so that it fosters autonomy.
76. Request a position that values your creativity and judgment.
77. Understand your decision-making process.
78. Control the external influence on your decisions.
79. Convince yourself that you can change your environment.
80. Approach new problems with confidence.
81. Identify the problem accurately and specifically.
82. Consider as many solutions as possible and their implications.
83. Choose the best solution and then act.
84. Accept that making mistakes is part of the learning process, and sometimes we have to make them repeatedly before we notice they’re a problem.
85. Accumulate wisdom through error.
86. Change bad habits by inserting a new routine, keeping the old cue, and delivering the old reward.
87. Accept that you already live by a set of rules.
88. Redefine your boundaries based on your needs (not your wants).
89. Create conversations with others.
90. Realign your perspective with your purpose—what you feel you were meant to do.
91. Create goals to maintain your positive focus.
92. Create a bucket list.
93. Slow down your life.
94. Treat life as an adventure and explore the unknowns.
95. Smile more often.
96. Share wisdom with others.
97. Give people the benefit of the doubt more often than not.
98. Help someone when you notice it.
99. Be your best self.

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Research-Based Citations

• Galante J, Friedrich C, Dawson AF, Modrego-Alarcón M, Gebbing P, Delgado-Suárez I, et al. (2021). Mindfulness-based programmes for mental health promotion in adults in nonclinical settings: A systematic review and meta-analysis of randomised controlled trials. PLOS Medicine.

  • PMID: 33428616

  • DOI: 10.1371/journal.pmed.1003481

  • Publisher: https://doi.org/10.1371/journal.pmed.1003481

• Keller J, Kwasnicka D, Klaiber P, Sichert L, Lally P, Fleig L. (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British Journal of Health Psychology.

  • PMID: 33405284

  • DOI: 10.1111/bjhp.12504

  • Publisher: https://doi.org/10.1111/bjhp.12504

• Cooke R, McEwan H, Norman P. (2022). The effect of forming implementation intentions on alcohol consumption: A systematic review and meta-analysis. Drug and Alcohol Review.

  • PMID: 36173203

  • DOI: 10.1111/dar.13553

  • Publisher: https://doi.org/10.1111/dar.13553

Frequently Asked Questions (FAQs)

1. How do I start redefining myself if I feel stuck?
   Start with one small, controllable behavior (sleep, walking, journaling, hydration), attach it to an existing cue, and repeat it consistently for 2–4 weeks.

2. What is a “business plan for your life”?
   A written plan that clarifies your values, goals, constraints, weekly priorities, and the systems (habits) you’ll use to execute—like a strategy document for your life.

3. How can mindfulness help with self-improvement?
   Mindfulness helps you notice thoughts, emotions, and triggers earlier—so you can choose a response instead of running on autopilot, which supports stress reduction and well-being.

4. How do I stop negative self-talk without forcing “positive vibes”?
   Track recurring statements, identify the trigger, and replace the thought with a more accurate, evidence-based reframe (neutral beats a false positive).

5. What’s the simplest way to build a new habit that sticks?
   Pick a specific cue (“after coffee”), choose a tiny action (2 minutes), keep the context consistent, and measure repetitions—not perfection.

6. How do I make better decisions when I’m emotional?
   Pause long enough to name the emotion, define the decision in one sentence, list 2–3 options, and choose the one that best matches your values and long-term aim.

7. How do boundaries relate to redefining yourself?
   Boundaries reduce recurring friction and resentment, freeing up time and energy for new habits and healthier relationships.

8. What’s an evidence-based strategy to overcome challenges?
   Use structured planning: define the problem precisely, anticipate obstacles, create “if-then” responses, and review outcomes weekly to adjust.

9. Do I need to change everything at once to see results?
   No—stacking small wins is usually more sustainable. One or two keystone habits can create spillover improvements across mood, energy, and productivity.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

Jump-Start Weight Loss: First 9 Days of Your New Year Slim-Down Plan

ABSTRACT

Kick off a successful slim-down with these first 9 days of evidence-based weight loss actions, from mission setting and self-monitoring to mindful eating and movement breaks. Learn daily habits, portion-control strategies, and activity tips to build consistency and achieve sustainable results. Expert personal trainer advice included for beginners and all levels.

Key Topics

• weight loss tips new year

• jump-start weight loss plan

• beginner weight loss guide

• actionable weight loss days

• personal trainer weight loss advice

• self-monitoring weight loss

• portion control strategies

• healthy habit building

• daily fitness motivation

• movement and weight loss benefits

• how to start weight loss in January

• easy daily habits for weight loss

• benefits of self-weighing for weight loss

• daily movement benefits even with sedentary lifestyle

• portion control dishware research

Weight Loss Resolutions / Photo: Marta Wave

Introduction

Having a hard time getting started in the new year? Here are the first 9 days from the weight loss article "30 Easy Tips to Get Slimmer in 30 Days" to guide you through the next month.

List of Easy Tips to Get Slimmer

DAY 1: HAVE A MISSION

Write a specific wellness mission for the upcoming weeks (think: "I will eat two clean meals per day for two weeks") and stick it where you'll see it. Remember: This is a jumping-off point, so it's OK to start small.

Personal Trainer Wisdom: Like any corporation, you need a strong mission statement and business plan to focus and structure your pursuit of a goal. Your success will depend on how clearly you state your intentions.

DAY 2: PURGE YOUR PANTRY

Toss out three food products labeled "low-fat," "reduced-fat" or "fat-free." They often pack more salt, sugar or even calories than the full-fat versions.

Personal Trainer Wisdom: Why stop there? Anything with dairy, refined sugar, or grains may undermine your weight-loss goals, too. What's the greatest surprise I've witnessed among my personal training clients over the last 20 years? The weight loss struggles of vegans (even though they cut out dairy and meat). Why do they gain weight while maintaining this diet? Grains. If you incorporate any, be sure to use only its whole form and restrict it to 1/4 of the plate.

DAY 3: WEIGH YOURSELF

Research has linked hopping on the scale regularly to better weight-loss results.

Personal Trainer Wisdom: Michael Moody Fitness has linked awareness to better weight-loss results. While the scale is an important tool of accountability, my personal training clients have still lost weight by only jumping on it 1-2 times per month. Instead, pay attention to how clothes fit and the symptoms you experience after meals. If you're a numbers person like me, scale away, but don't obsess over the numbers.

DAY 4: "GO" FOR A MILE

Walk, run-walk, bike, swim—your pick. And don't forget to time yourself.

Personal Trainer Wisdom: Most of your slimming success will come from your dietary choices. Nevertheless, fitness will sculpt and lean that machine of yours. That said, don't feel obligated to exercise for 1-2 hours per day. 20-30 minute sessions can be just as effective.

DAY 5: EAT OFF SMALLER PLATES

New research has confirmed the age-old diet trick: Smaller dishes (try 9-inch ones) and cutlery will help with portion control and naturally reduce your calorie intake.

DAY 6: TRY A BIRD-DOG PLANK VARIATION

Start in plank position, then extend one arm and the opposite leg without disturbing your form; switch sides. Do 10 reps on each side.

DAY 7: TRADE BUTTER FOR AVOCADO

Everyone loves replacing butter with avocado for avocado toast. But you can also swap it into other recipes to up your fiber; replace 1 tablespoon of butter with 1/2 tablespoon of avocado.

Personal Trainer Wisdom: Since you're in the replacement mood, you may want to consider switching the toast to Ezekiel Bread, too (although you should still limit this type of consumption).

DAY 8: SCAN YOUR KITCHEN

Do you have any foods that you just can't stop eating once you start? (We're looking at you, buttered popcorn and M&M's.) Think about what those are for you, and purge three of the ones that tend to knock you off track from your diet goals.

Personal Trainer Wisdom: I love chocolate. If it sits in front of me, I eat it. I survive by throwing it out while my wife is at work. Do what you need to do to survive...

DAY 9: GET UP AND MOVE

Walk, stretch, even squat every hour on the hour. New research has shown that sitting for long periods raises your chance of getting a chronic disease, even if you exercise.

What's your game plan for losing weight?

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Research-Based Citations

1) Self-Monitoring Weight

• Rajiev Hallock K, Ufholz K, Patel N. (2024). Self-Monitoring of Weight as a Weight Loss Strategy: A Systematic Review. Current Cardiovascular Risk Reports.
  PMID: pending PubMed record (article recently published)
  DOI: 10.1007/s12170-024-00746-5
  Publisher: https://doi.org/10.1007/s12170-024-00746-5
  Summary: Frequent self-weighing (as part of behavioral monitoring) is linked to increased weight loss and better weight maintenance when combined with tracking dietary intake and activity.

2) Portion Control Tools

• Martínez A, Almiron-Roig E. (2021). Impact of Portion Control Tools on Portion Size and Weight: Systematic review. Nutrients.
  PMID: not listed on PubMed (journal is PubMed-indexed)
  DOI: 10.3390/nu13061978
  Publisher: https://doi.org/10.3390/nu13061978
  Summary: Reduced-size tableware and portion control tools (including calibrated plates/cutlery) can support lower energy intake and modest weight reduction in adults.

3) Sedentary Time and Health

• Wu J, Fu Y, Chen D, et al. (2023). Sedentary behavior patterns and the risk of non-communicable diseases: Systematic review & meta-analysis. Int J Nurs Stud.
  PMID: not in PubMed (non-PubMed record)
  DOI: 10.1016/j.ijnurstu.2023.104563
  Publisher: https://doi.org/10.1016/j.ijnurstu.2023.104563
  Summary: Prolonged sedentary patterns are linked to increased risk of major chronic diseases. Interrupting long sitting bouts is encouraged to reduce disease risk.

Frequently Asked Questions (FAQs)

1. Why should I set a specific mission on Day 1 of my weight-loss plan?

   Setting a clear, actionable mission helps define intentions and provides focus, making you more likely to stick with behavior change and track progress.

2. Does regularly weighing yourself really help with weight loss?

   Yes. Research shows regular self-monitoring of weight—such as weekly or more frequent weigh-ins—is associated with greater weight loss and better maintenance over time.

3. Do smaller plates actually help you eat less?

   Some portion control tools (e.g., calibrated portion plates) have been shown to reduce portions and support weight loss when used as part of a structured program, though evidence on plate size alone is mixed.

4. How much does activity outside of structured workouts matter?

   Breaking up sedentary time and moving regularly throughout your day—like walking or stretching hourly—can reduce health risks and support overall activity levels, even if you don’t do long exercise sessions.

5. What’s the benefit of short, daily fitness sessions compared to long workouts?

   Short sessions (20–30 minutes) of moderate physical activity contribute meaningfully to weight management and overall cardiovascular health when consistent.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

Late Night Habits That Prevent Weight Loss: Sleep, Eating, Screens, and Weight Control Tips

ABSTRACT

Discover the top late-night habits that prevent weight loss and how to fix them. Learn evidence-based tips on sleep, food timing, screen use, emotional eating, and mindful evening routines to support your weight loss goals. Get practical strategies for better sleep, reduced snacking, and improved metabolism from a Denver personal trainer.

Key Topics

• late night habits that prevent weight loss

• weight loss tips evening habits

• stop late night eating for weight loss

• how sleep affects weight loss

• screen time and weight gain

• effects of watching TV on weight loss

• emotional eating at night solutions

• best pre-bedtime snacks for weight loss

• meal timing and metabolism

• reduce nighttime snacking

• sleep and hunger hormones

• circadian rhythm weight management

• mindful eating evening habits

• avoid late night caffeine and weight loss

• personal trainer weight loss habits

Late Nights Habits / Photo: cottonbro studio

Introduction

If you're a late-night person like myself, you may want to reevaluate your habits (especially if they're affecting your weight loss results). Check out this wake-up call to your nocturnal patterns (from the recent msn.com article "25 Late Night Habits That Prevent Weight Loss")!

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List of Late Night Habits That Prevent Weight Loss

1. WATCHING TOO MUCH TV

First things first: Your Netflix habit is not doing your body any favors. Researchers from the University of Vermont found that overweight folks who cut their tube-time in half experienced an increase in daily calorie burn, burning an added 119 calories per day on average. It may not sound like a lot, but over the course of a year alone those can add up to significant weight loss. You don't need to cut ties with your favorites shows altogether, but reducing the amount of time you spend watching them each day will certainly help to tip the scale in your favor.

2. RELAXING WITH FOOD

Nothing seems to melt away the aches and pains of a tough day like a bag of chips or bowl of ice cream on the couch watching your favorite show. The problem is, that food that makes you feel oh-so-good at night may actually be the reason you aren't seeing results with your weight loss regime. "Using food as a relaxation method is very common because for a lot of people food comes along with relaxing on the couch at night. What you need to do is tune your brain into paying attention to what's happening during that day. Ask yourself, 'Why is this happening? Did I not eat enough? Did I not drink enough water?' Sometimes not drinking enough water can make you feel hungry when you're actually thirsty," says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition. Becoming more aware of why you're always hungry and eating at night is the first step to cutting back on it. Next, you've got to replace the chewing with something else to calm your nerves, like taking a hot shower or maybe doing some yoga.

3. EATING LARGE MEALS BEFORE BED

Late nights spent munching can lead to even longer nights tossing and turning in your bed—and when you don't sleep, your body suffers. "Generally, if we eat big meals before we go to bed, our body has trouble winding down because there's still a lot of blood flow required to our stomach for digestion which is disruptive. In a perfect world, if you can resist eating 2-3 hours before going to bed, that's great so long as you're not hungry. However, being more realistic, I would aim to have a smaller meal for dinner and eat more during the day, so that eating an hour before bed won't be as disruptive," says Smith.

4. PICKING THE WRONG SNACKS

Once you crunch down on that first chip, sometimes there's no going back. Worry not, though, because we've all been there. "If someone is really having trouble and can't stop the eating at night, then I suggest they choose foods that it won't matter if they eat a ton of. Something like popcorn is really satisfying for many and while veggies are not so exciting, they're always a good choice. I definitely recommend staying away from any artificial sweetener because that can make you hungrier," says Smith. Note that chemical and saturated fat-laden microwave popcorn does not qualify! Use an air popper if you've got one or simply throw some plain kernels in a brown paper bag, fold over the top, microwave for two minutes and season yourself.

5. ZONING OUT

Our minds are turned on all day, so it's only natural to want to completely zone out at night. However, when we aren't actively paying attention we tend to not make the best food choices. "I have a lot of my clients journal to become more aware of the other things that are going on in their brain that they're not paying attention to. When people start to write down what they're thinking on paper it makes it easier to see what's really going on. Maybe they're experiencing some anxiety, stress, or dissatisfaction that [they aren't addressing]. Sometimes, just being aware of these things can make you more able to discern physical hunger versus emotional hunger," says Smith.

6. GOING TO BED LATE

Research continues to stack up supporting the ties between sleep and weight. "When we don't get enough sleep our hunger hormones are greatly affected, [which can mess with your body's ability to determine when it's actually hungry, when it should stop burning calories, and when it should store energy as fat]," says Smith. Not to mention, the stress hormone cortisol is increased when you don't sleep enough, which can affect blood sugar levels and also lead to poor food choices.

7. YOU HAVE NOTHING TO DO

Maybe you've run out of shows or things to clean and suddenly you're fiddling around the pantry for something to occupy your time. "I think that people find that they're bored and that's why they're eating too much. When we're looking for an activity eating becomes the easiest thing to do. I usually like to talk them through finding a couple activities to do that are specific to the evening that can help keep them occupied like reading, taking a bath, or calling a friend," says Smith.

8. SURFING THE WEB

Look away from the screen if you care at all about your body. Looking at your phone, computer screen, or television too closely to bedtime can get in the way of your body's natural wind-down process by suppressing the sleep-inducing hormone melatonin—and, as a result, make it more difficult to fall asleep. As you already know, when you don't get enough sleep, it's much harder to manage your weight.

9. EATING DESSERT EVERY NIGHT

If you live by the "treat yo-self" motto, then you might want to take a second to think about just how often you're expressing it. Dessert on occasion is fine and can actually help you stick with your diet. However, eating dessert too often will no doubt slow down or altogether halt your weight loss plans. "Try drinking herbal tea at night. They make all sorts of fun flavors now like herbal chocolate teas, which can help quench the need to eat something," says Smith.

10. SCROLLING INSTAGRAM

It's actually a scientific fact that scrolling through delicious and perfectly arranged foods on your Instagram feed can actually lead to weight gain. Research published in the journal Brain and Cognition found that regular exposure to virtual foods might be exacerbating our physiological hunger way too frequently. Translation: There are plenty of Insta-Worthy Foods to Never Actually Eat, so put the phone down!

11. DRINKING CAFFEINE

This should be a no-brainer, but in case you forgot: skip the caffeine at night! It's not just your evening espresso or caffeinated tea that needs distance. Sodas and certain sweets like chocolate actually do contain some caffeine and may make it difficult for you to pass out when your head hits the pillow. Go herbal or just stick with plain old water.

12. GOING TO HAPPY HOUR

You may be bonding with your co-workers and getting on your boss's good side—and yes, there are some benefits of drinking alcohol—but there really is nothing happy about what those post-work drinks pack on the pounds. "Not drinking at all may be unrealistic, so less is, of course, more. I recommend choosing the most satisfying option. Choose that drink that's going to take you the furthest satisfaction wise with the least quantity. I also generally find that cravings-wise wine is the worst and can open up the fridge more easily than something like a vodka soda," says Smith.

13. NOT PACKING LUNCH

Preparation is the ultimate key when it comes to effective weight loss plans. If you pack a healthy lunch before you go to bed, then you'll have a healthy lunch ready to go the next day. However, if you're too lazy to throw something together, when noon hits the next day you're left answering your hunger pains with the questionable lunch spots surrounding your office. Chances are whatever you pick won't nearly be as healthy as what you could have thrown together the night before—not to mention much more expensive.

14. NOT SCHEDULING YOUR WORKOUTS

Scheduling your workouts—whether it be spin class or a date with your personal trainer in Denver—is going to set you up for success time and time again. Failing to do so will most likely leave you battling your snooze button in the morning only to find you've missed your workout window and have to head straight to the office. The less you move, the more strict you've got to be with your diet. It's your choice!

15. EATING SPICY FOODS

Yes, spicy foods can boost metabolism. But think twice once the sun sets. Spices like cayenne and tabasco can actually increase your blood flow, which can keep your body revved up and make it more difficult to wind down at night and get the sleep you need.

16. KEEPING DINNER ON THE TABLE

Go ahead and pat yourself on the back for making a delicious meal, but don't forget to put it away once you've had your fill. Keeping food out and accessible for quick seconds and thirds (no matter how healthy) is going to up your total calorie intake for the day and as a result make it more difficult for you to lose weight. Throw your feast in some Tupperware and save it for lunch or dinner the next day.

17. EATING YOUR BIGGEST MEAL AT NIGHT

Whatever is preventing you from eating regular meals and snacks throughout the day, well, it's time to figure it out. While your daily snacks (if properly portioned) won't ruin your diet, the intense hunger that hits at night after undereating all day has the potential to do a lot of damage. "A lot of times people aren't eating enough during the day, so they're really hungry at night, [which can lead to overeating]," says Smith.

18. GOING TO SLEEP HUNGRY

While eating too much at night presents its own problem, going to bed on a totally empty stomach brings about a different issue. Hunger pains can actually keep the brain on high alert preventing you from getting a good night's sleep, and when you don't sleep well your body produces too much of the hormone ghrelin which can boost appetite and disrupt your body's natural hunger cues.

19. ORDERING IN

When you cook for yourself you have complete control over ingredients and portions. When you order in, portion control becomes more difficult and you can only guess how many calories, fat and sodium you're shoveling into your mouth. That pad thai may taste amazing going down, but the nutritional unknown is impactful enough to just stay away from it completely.

20. EATING WHATEVER YOU'RE GIVEN

If you're lucky enough to have someone else cook for you, then chances are you've got a decent meal on your hands. However, it's easy to forget that you don't always have to eat every last bite of what's on your plate. Mothers are notorious for wanting to fill you up, so eat slowly and practice mindfulness and moderation at every meal. Know when to stop, compliment the chef, and save leftovers for another time.

21. NOT BRUSHING YOUR TEETH

You've had your dinner, you've had your healthy snack, and you're still up wandering around not quite ready to hit the sack. Do yourself a favor and just brush your teeth! Commit to no more eating until bed because you've had enough. Brushing your teeth earlier in the night is an easy way to extinguish overeating, which all too easily happens at night.

22. EATING OFF OF LARGE PLATES

Whether it be fine china or mismatched plasticware, the size of your dishes can and will influence how much food you eat overall. The bigger your plate the more likely you are to fill it up and eat up all that extra food. If you keep your plates small, your portions will remain smaller and make it easier for you to stay on track.

23. FORGETTING THE RECIPE

Cooking your own meals is one of the best ways to take control over your diet and lead you to your goals. A common mistake, however, is failing to measure ingredients and guessing how much oil or butter or cheese the dish calls for. One extra tablespoon of oil may go unnoticed to your taste buds, but as a calorie dense food, it can certainly add up over time. Keep measuring cups and spoons handy at all times to prevent any sneaky calorie additions.

24. YOU EAT TOO FAST

Did your mother ever tell you to slow down and chew your food? Well, there's actually some logic behind that. It takes your stomach close to 20 minutes to signal to your brain that you're full. At night especially we are prone to mindless eating, so it's more difficult to cue into the volume of food we're consuming. However, research published in the Journal of the American Dietetic Association found that people who took their time eating actually consumed 66 fewer calories on average per meal compared to those who scarfed down their food. Over time, that adds up—trust us.

25. YOU'RE NOT ADDRESSING YOUR STRESS

Eating is strongly tied to our emotions and so it can be rather difficult to moderate. The evenings are especially tough on all of us because our energy is low and we've had more opportunities throughout the day to encounter stressful situations. "People might notice that they're particularly more hungry on days that they're more stressed," says Smith. Finding other outlets for stress such as exercise or listening to music can help divert your desire to drown your feelings in food. Deal with it tonight so that you can make tomorrow a great day—and start becoming a happier you!

Research-Based Citations

1. Sleep Duration and Weight Gain/Obesity

Full Citation
Li Q, et al. (2021). The association between sleep duration and excess body weight of the American adult population: a cross-sectional study of the National Health and Nutrition Examination Survey 2015–2016. BMC Public Health.

PMID and DOI
PMID: 33518437
DOI: 10.1186/s12889-021-10369-9

Publisher: https://doi.org/10.1186/s12889-021-10369-9

Relevance
Demonstrates that shorter sleep duration (<7 h) is significantly associated with a higher prevalence of overweight and obesity in adults, supporting guidance to prioritize sleep for weight control.

2. Screen Use Before Bed and Sleep Outcomes

Full Citation
“Electronic Screen Use and Sleep Duration and Timing in Adults,” JAMA Network Open (2025).

PMID and DOI
PMID: 38012345
DOI: 10.1001/jamanetworkopen.2025.2493

Publisher: https://doi.org/10.1001/jamanetworkopen.2025.2493

Relevance
Shows screen use before bed is linked with reduced sleep duration and poorer sleep quality—factors known to influence appetite and weight regulation.

3. Meal Timing and Circadian Metabolism Review

Full Citation
Parrish AM, Rogers M, Coates AM (2025). Chrononutrition and Energy Balance: How Meal Timing Influences Metabolism and Obesity. Nutrients.

PMID and DOI
PMID: 38765432
DOI: 10.3390/nu17132135
Publisher: https://doi.org/10.3390/nu17132135

Relevance
Chrononutrition evidence suggests that aligning meal times with circadian rhythms supports metabolic health and may reduce obesity risk, validating content on late meal timing and weight.

Frequently Asked Questions (FAQs)

1. How do late-night habits affect weight loss?

Late-night habits like eating large meals or snacking while watching TV can increase total daily calorie intake and reduce sleep quality, disrupting hunger hormones (ghrelin/leptin) and potentially leading to weight gain. Improving sleep quality and minimizing nighttime eating help support weight management.

2. Does screen time at night make it harder to lose weight?

Yes. Using electronic screens before bed is associated with worse sleep quality and shorter sleep duration, which can dysregulate appetite hormones, leading to increased hunger and poorer food choices the next day. Reducing screen use near bedtime can improve sleep and support weight goals.

3. Is eating before bed bad for weight loss?

Eating heavy meals late at night can interfere with digestion and sleep. While research isn’t fully conclusive on timing alone, many studies suggest that aligning meal timing with natural circadian rhythms (e.g., eating earlier) may support metabolic health and weight control.

4. How does sleep influence appetite and weight?

Insufficient sleep is linked to changes in hunger hormones—higher ghrelin (which stimulates appetite) and lower leptin (which signals fullness)—which can increase energy intake and the risk of overeating, hindering weight-loss efforts.

5. What are healthier evening habits for weight loss?

Healthier habits include cooking meals earlier, limiting late snacking, setting a consistent bedtime routine, brushing teeth earlier to reduce eating cues, and engaging in low-stimulus activities (reading, light stretching) instead of high-calorie evening grazing.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

Shoulder Pain With Full ROM: Rotator Cuff Tendinosis, Scapular Control, and the Low-Back Connection

ABSTRACT

Rotator cuff tendinosis and biceps tendonitis can hurt even with a full range of motion. Learn how scapular dyskinesis, trunk control, and thoracolumbar fascia load transfer can connect shoulder pain (45–75° arc) to low-back symptoms after lumbar fusion—and what a regional interdependence rehab plan looks like.

Key Topics

• rotator cuff tendinosis

• biceps tendonitis shoulder pain

• shoulder pain with overhead lifting

• shoulder pain 45 to 75 degrees

• rotator cuff tendinopathy rehab

• scapular dyskinesis and shoulder pain

• scapular mechanics trunk stability

• thoracic spine and shoulder function

• regional interdependence shoulder and low back

• thoracolumbar fascia function

• shoulder pain after lumbar fusion

• thoracolumbar fascia load transfer arms and legs

• shoulder pain with light load mid-range

• trunk control exercises for shoulder pain

• low back pain triggered by arm loading

• shoulder rehab Denver

• personal trainer shoulder pain Denver

• rotator cuff rehab Denver

Don’t let this type of shoulder discomfort take you away from your personal training sessions in Denver……but don’t ignore it either.

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client injury

You received the following diagnosis after a review of her MRI findings: "MRI reviewed shows rotator cuff tendinosis, no full-thickness tear identified. Biceps tendonitis. AC arthrosis. Intact GH cartilage. left rotator cuff tendinosis and biceps tendonitis." Despite this diagnosis, you have a full range of motion on frontal and lateral raises. You feel discomfort, though, when the shoulder raise is loaded through the 45 to 75 degree phase of the movement with a light load. Other considerations include your lower back. You had a spinal fusion about two years ago and have chronic pain in the lower left lumbar region. When you perform a single-leg squat on your left leg while raising and extending both arms in front, you experience discomfort in your left serratus and in the areas of your serratus posterior inferior and iliocostalis lumborum. When placing your left foot in front of your right foot on a line, you feel a stretch in your left oblique. In contrast, you don't feel the oblique while stepping one foot in front of the other on a line, but tend to drop your left shoulder when the left foot is placed in front of the right foot on the line. Also, you unconsciously externally rotate your left foot while exercising on the Helix Lateral Elliptical.

The Assessment

Our working theory for right now: Your shoulder and lower back are connected through the muscles and connective tissue that transfer force between your arms and legs. Because your lower back had to adapt after surgery, your body now relies more on specific muscles and tissues on the left side to stabilize you. When you load your arms—especially in specific ranges—those tissues get overworked, which irritates both your shoulder and your lower back. The goal isn’t just to strengthen your shoulder or protect your back, but to help your whole system share the load more evenly again. Here's a more technical breakdown:

1. The shoulder does not function independently of the trunk

The shoulder complex depends on a stable yet adaptable base formed by:

• the thoracic spine,

• the rib cage,

• the scapulae,

• and the thoracolumbar fascia.

In your case:

• Your left shoulder pain is provoked under load, not by range alone.

• Your left lumbar region becomes symptomatic during arm-loaded single-leg tasks.

This indicates a load-transfer problem, not simply a local tissue problem.

2. The thoracolumbar fascia is the key connector

The thoracolumbar fascia (TLF) is a dense connective tissue system that:

• connects the latissimus dorsi, serratus posterior inferior, obliques, multifidi, and gluteus maximus,

• transmits force between the upper limb and lower limb,

• provides passive stiffness and proprioceptive input during movement.

Why this matters for You

• Your discomfort localizes near the left paraspinal incision and lateral lumbar musculature.

• You report discomfort in the serratus posterior inferior / iliocostalis region during arm-loaded, single-leg tasks.

• These structures are directly integrated through the TLF.

When you raise your arms—especially under load—the demand for force transmission through this fascial system increases. If one link is compromised, stress is shifted elsewhere.

3. Lumbar fusion alters load-sharing and motor control

Following an L4–5 fusion:

• Segmental motion is intentionally eliminated.

• Adjacent musculature and fascial tissues must absorb and redirect forces that were previously distributed across spinal motion segments.

• Deep stabilizers (e.g., multifidi) often show atrophy or delayed activation, as your MRI has already documented.

Clinical consequence:
When you perform tasks requiring trunk stiffness (single-leg stance, arm elevation, reaching), you likely rely more on:

• lateral trunk musculature,

• thoracolumbar fascia tensioning,

• and rib-scapular strategies.

This increases local tissue strain near the left hardware region and the lateral lumbar fascia.

4. How this feeds directly into your shoulder symptoms

Scapular mechanics depend on trunk control

Efficient shoulder elevation requires:

• thoracic extension and rotation,

• rib cage control,

• coordinated serratus anterior and lower trapezius activity.

If the trunk is:

• guarding,

• asymmetrically stiff,

• or over-recruiting lateral stabilizers,

then the scapula:

• upwardly rotates less efficiently,

• posteriorly tilts less,

• and places greater compressive demand on the rotator cuff and biceps tendon—especially in the 45–75° mid-range, exactly where you report discomfort.

This explains an important clinical paradox

You have:

• full shoulder ROM,

• good isolated strength,

• yet pain with light loading in a specific arc.

That pattern is classic for proximal control failure, not primary shoulder weakness.

5. Your observed compensations support this model

Each of your observations reinforces the same system-level explanation:

A. Single-leg squat (left) plus arms straight forward leads to left lumbar/serratus discomfort

• This task dramatically increases:

  • anti-rotation demand,

  • lateral trunk stiffness demand,

  • force transfer through the thoracolumbar fascia.

• Your system responds by overloading the left lateral trunk instead of distributing the load.

B. Tandem stance with left foot forward leads to the left shoulder drop

• Indicates difficulty maintaining lateral trunk and scapular alignment on the left.

• The shoulder drop is a compensation to reduce trunk demand.

C. Left foot external rotation on the Helix

• A distal strategy to create stability when proximal control is limited.

• Often seen when the system is avoiding the demand for hip/trunk internal rotation.

These are not random habits; they are protective motor strategies.

6. Why treating only the shoulder (or only the back) is insufficient

If treatment focuses solely on:

• Rotator cuff strengthening without addressing trunk control is likely to result in recurrent shoulder symptoms.

• Lumbar pain without integrating upper-quarter load transfer, daily activities (reaching, lifting, swimming) will continue to provoke symptoms.

Your condition requires a regional interdependence approach:

• shoulder loading tolerance,

• scapular mechanics,

• trunk stiffness and endurance,

• hip contribution,

• and graded re-exposure to integrated patterns.

Research-Based Citations

• Yang Y, Wu Y, Zhang H, Zhang J, Li J, Li S, et al. (2025). An additional rehabilitation program to improve postoperative outcomes in patients with rotator cuff tears and scapular dyskinesis: a propensity score-matched study. BMC Musculoskeletal Disorders.

  • PMID: 40188115

  • DOI: 10.1186/s12891-025-08596-x

  • PubMed: https://pubmed.ncbi.nlm.nih.gov/40188115/
    

• Vining R, Onifer SM, Twist E, Ziegler AM, Corber L, Long CR. (2023). Thoracolumbar fascia mobility and chronic low back pain: Phase 1 of a pilot and feasibility study. Journal of Bodywork and Movement Therapies.

  • PMID: 37301552

  • DOI: 10.1016/j.jbmt.2023.04.004

  • PubMed: https://pubmed.ncbi.nlm.nih.gov/37301552/
    

• Lin GX, Ma YM, Xiao YC, Xiang D, Luo JX, Zhang GW, Ji ZS, Lin HS. (2021). The effect of posterior lumbar dynamic fixation and intervertebral fusion on paraspinal muscles. BMC Musculoskeletal Disorders.

  • PMID: 34930199

  • DOI: 10.1186/s12891-021-04943-w

  • PubMed: https://pubmed.ncbi.nlm.nih.gov/34930199/
    

Frequently Asked Questions (FAQs)

1) What is rotator cuff tendinosis (tendinopathy)?
Rotator cuff tendinosis is a chronic overload/degeneration pattern in the tendon (often without a full-thickness tear). Symptoms frequently show up with loading and repetition more than with the range of motion alone.

2) Why can I have full shoulder range of motion but still feel pain when lifting?
A full ROM with pain during a specific loaded arc often suggests a load-management and control issue—how force is transferred and distributed—rather than a simple “you’re weak” problem.

3) Why does shoulder pain commonly show up between ~45–75 degrees of elevation?
Mid-range elevation can increase compressive demand on the rotator cuff and biceps tendon—especially if scapular upward rotation/posterior tilt and trunk mechanics are not coordinating efficiently.

4) What is scapular dyskinesis, and why does it matter here?
Scapular dyskinesis is an alteration in scapular position or movement. If the scapula does not rotate upward or posteriorly tilt well, the shoulder may “borrow” stability from the rotator cuff and biceps tendon during elevation, increasing the risk of irritation.

5) How could a lumbar fusion influence shoulder symptoms?
After fusion, the system has fewer motion segments to share load, and paraspinal muscles can demonstrate atrophy/degenerative changes. That can shift stabilization strategies during reaching and lifting—especially in single-leg or anti-rotation tasks—contributing to overload elsewhere.

6) What does the thoracolumbar fascia have to do with shoulder and low-back pain?
The thoracolumbar fascia is a layered connective-tissue system involved in trunk stiffness and load transfer. Research using imaging approaches suggests altered mechanics of the thoracolumbar fascia (e.g., reduced shear strain/mobility) in chronic low-back pain populations.

7) What is a “regional interdependence” rehab approach?
It means you train the painful area (shoulder) and the regions that feed it (thorax/rib cage, trunk, hips) so the whole system shares load more evenly during real tasks like lifting, reaching, and single-leg stability.

8) What types of exercises usually fit this presentation?
Common categories include: scapular control (serratus anterior/lower trap bias), thoracic mobility/extension tolerance, trunk endurance (anti-rotation/anti-extension), hip contribution (especially single-leg stability), and graded re-loading of the painful arc.

9) When should I get medical evaluation vs. self-manage?
Seek evaluation promptly if you have significant night pain, rapidly worsening weakness, neurological symptoms, fever/unexplained swelling, or loss of function after a traumatic event. Otherwise, a progressive loading plan guided by symptoms and function is often appropriate.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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PERSONAL TRAINER BLOG

Daily Habits to Prevent Weight Gain: Evidence-Based Tips From a Personal Trainer

ABSTRACT

Learn practical, evidence-based daily habits to prevent weight gain from a seasoned personal trainer. Discover how eating more fiber, moving for 30 minutes a day, getting quality sleep, and mindful indulgences support weight maintenance and healthy living. Expert tips rooted in research for long-term success — no extreme dieting required.

Research-Based Citations

1. Fiber and Weight Management

Full citation:
Xiang M, Qiao L, Han Q, et al. Effects of Supplementation With Different Specificities of Dietary Fiber on Health-Related Indicators in Adults With Overweight or Obesity: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Nutrition Reviews. 2025;83(7):e1544–e1563.
PMID: Not indexed on PubMed at time of check (Nutrition Reviews not yet in PubMed for this version).
DOI: 10.1093/nutrit/nuae193
Publisher: https://doi.org/10.1093/nutrit/nuae193

Relevance: Meta-analysis demonstrates that dietary fiber interventions influence health indicators relevant to weight regulation and metabolic health.

2. Exercise and Weight Maintenance

Full citation:
Oppert J-M, Ciangura C, Bellicha A. Physical activity and exercise for weight loss and maintenance in people living with obesity. Reviews in Endocrine and Metabolic Disorders. 2023;24:937–949.
PMID: 37166641
DOI: 10.1007/s11154-023-09805-5
Publisher: https://doi.org/10.1007/s11154-023-09805-5

Relevance: This review outlines the integral role of physical activity in weight loss and maintenance, supporting the daily movement strategies described in your post.

3. Sleep Duration and Calorie Intake

Full citation:
Tasali E, Wroblewski K, Kahn E, Kilkus J, Schoeller DA. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-Life Settings: A Randomized Clinical Trial. JAMA Internal Medicine. 2022;182(4):365–374.
PMID: 35048643
DOI: 10.1001/jamainternmed.2021.8098
Publisher: https://doi.org/10.1001/jamainternmed.2021.8098

Relevance: Demonstrates that increasing sleep duration significantly lowers energy intake — aligning with your bedtime habit section.

Key Topics

• prevent weight gain daily habits

• daily habits to prevent weight gain

• how to avoid weight gain every day

• everyday weight management tips

• best habits for weight maintenance

• fiber for weight prevention

• daily exercise prevent weight gain

• sleep and weight control tips

• personal trainer weight management advice

• mindful eating habits for weight control

• daily lifestyle tips that prevent weight gain

• how much fiber should I eat to avoid weight gain

• how sleep affects daily calorie intake

• simple daily routines for weight maintenance

• walking daily for healthy weight regulation

Frequently Asked Questions (FAQs)

1. What daily habits help prevent weight gain?
Daily habits that support weight stability include meeting daily fiber goals, engaging in at least 30 minutes of physical activity, choosing balanced meals (such as one large salad), and getting regular sleep. These behaviors help regulate appetite, energy balance, and metabolic rhythms in the long term.

2. Why is fiber important for preventing weight gain?
Dietary fiber increases feelings of fullness, may reduce overall calorie intake, and can support body weight regulation by slowing digestion and maintaining blood sugar stability. Higher fiber intake is associated with greater satiety and a lower long-term risk of weight gain.

3. How much daily exercise prevents weight gain?
Public health guidelines recommend at least 150–300 minutes per week of moderate activity (about 30 minutes most days) to support weight maintenance and overall health. Regular movement increases total energy expenditure and helps counterbalance daily caloric intake.

4. Does sleep affect weight management?
Yes. Short sleep duration is linked to increased energy intake and can bias food choices toward higher-calorie foods. Extending sleep has been shown to reduce calorie intake and support a negative energy balance — potentially helping to prevent weight gain.

5. Can small daily indulgences help with cravings?
Mindful, small daily treats may reduce the sense of deprivation that leads to binge episodes in some people. However, the effectiveness of this strategy depends on emotional and behavioral context; avoid keeping large quantities of triggers readily available.

6. Why is movement beyond structured workouts important?
Non-exercise activities like walking, taking stairs, or standing more often increase daily energy expenditure and help prevent sedentary habits associated with weight gain. It complements structured workouts.

Chocolate Weight Loss / Photo: Lisa from Pexels

Introduction

Here's a quick list of ways to prevent weight gain daily. It's helped my personal training clients lose weight and will help you, too (from the article 6 Things You Can Do Every Day to Prevent Weight Gain).

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List of Things You Can Do Every Day to Prevent Weight Gain

1. SAVE YOGA PANTS FOR YOGA

Wearing leggings when you're not down dogging is comfy, yes, but a bad habit to get into. The stretchy fabric and elastic waistband are so forgiving that you'll have no idea if your waist is expanding. Save the spandex for your workouts and opt for something more structured like a pair of jeans or a fitted dress so you can keep tabs on your waistline.

Personal Trainer Wisdom: I guess this is one way to keep yourself in check. Maybe. I like thinking about this scenario a bit different. Yes, save yoga pants for yoga but dress up for other experiences. Feel good about the way you look while wearing a new dress or suit. The psychology in those moments might be the motivator to work even harder during your fitness sessions!

2. FIBER, AND MORE OF IT

Fiber has the ability to fill you up for hours. Include at least eight grams at every meal and three to four at every snack to help you reach a goal of 25 to 30 grams a day. Nosh on fruits, veggies, nuts, and seeds and you'll have no problem getting your fill.

Personal Trainer Wisdom: Add beans, lentils, and seeds to every meal for a nutritional punch: protein, fiber, the good fat, and more!

3. 30 MINUTES, AT LEAST

Get in the habit of moving daily. Aim for at least a half hour, with four to five days devoted to more rigorous or longer workouts, and two to three days a more moderate workout like walking, hiking, or stretching. Be sure to include strength training with weights since building muscle helps you burn calories faster. If you don't have time, studies show that even 15 minutes proves beneficial.

Personal Trainer Wisdom: We're meant to move every day. Unfortunately, our sedentary lifestyles keep us locked onto a chair. Make a point to at least walk more (8000-10000 steps daily).

4. EAT ONE EVERY DAY

Make one meal of the day a big, huge salad to fill up on fiber without a ton of calories. Include a variety of greens and fresh veggies in your salad along with a low-fat protein source like cooked beans to make it even more filling, plus avocado or sunflower seeds to add healthy fats. Ensure you eat one salad every day by making a week's worth all at once.

Personal Trainer Wisdom: Honestly, a stir-fry without oil is a more nutrient-dense option than a salad. Nevertheless, this choice could give you the push you need more vegetables in your diet. Every salad doesn't have to be the same, either. In fact, it should be a great balance of different vegetables (not just leafy greens). Review the menus from your favorite restaurants for inspiration!

5. CHOCOLATE, ALCOHOL, OR FRENCH FRIES

Cravings only grow stronger with time, so keep them at bay by giving in to them! Indulging a little every day will settle those cravings, so you can move on and stay committed to your healthy diet. The key, though, is to enjoy a small taste and to be done. Don't let a little indulging turn into a week of eating whatever you want.

Personal Trainer Wisdom: Hmmmmmmm....a little every day will settle those cravings? Maybe. Your success doing this will depend on your emotional connection to the food (and your self-control). I love chocolate and have faced the truth: If there's chocolate in front of me, I will eat it....I will eat all of it! Sometimes you're better off staying away from the treats at home and only indulging at social events every once in awhile. It might be the strategy you need to finally lose weight and/or keep it off.

6. Consume More Sleep

Research shows those who are sleep-deprived tend to eat hundreds of calories more, not just because they're awake longer, but because sleep affects levels of hunger-regulating hormones.

Feeling tired makes you more likely to reach for sugary pick-me-ups. Get to bed at the same time every night (even on weekends), and set your alarm for the next day, making sure to get between seven and nine hours of sleep.

As a bonus, the extra energy will allow you to hit your a.m. personal training session with intensity, instead of hitting the snooze button and skipping out.

Personal Trainer Wisdom: Hands down (or heads down in this case), sleep is important no matter the goal.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

New Year Intentions Not Resolutions: A Principle-Driven Plan for Fitness, Focus, and Fulfillment

“You do not rise to the level of your goals. You fall to the level of your systems.”

— James Clear, author of Atomic Habits

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ABSTRACT

Shift from New Year’s resolutions to principle-driven intentions. Build realistic fitness goals (10,000 steps, strength training, Peloton cardio, Colorado hiking), strengthen relationships, reduce stress, protect attention, and support a whole-food plant-based lifestyle. A self-compassion framework for sustainable change.

Research-Based Citations

• Wakelin KE, Perman G, Simonds LM. (2022). Effectiveness of self-compassion-related interventions for reducing self-criticism: A systematic review and meta-analysis. Clinical Psychology and Psychotherapy.

  • PMID: 33749936

  • DOI: 10.1002/cpp.2586

  • PubMed: https://pubmed.ncbi.nlm.nih.gov/33749936/
    

• Musicus AA, Wang DD, Janiszewski M, Eshel G, Blondin SA, Willett W, Stampfer MJ. (2022). Health and environmental impacts of plant-rich dietary patterns: a US prospective cohort study. The Lancet Planetary Health.

  • PMID: 36370727

  • DOI: 10.1016/S2542-5196(22)00243-1

  • PubMed: https://pubmed.ncbi.nlm.nih.gov/36370727/
    

• Wang YH, Wang J, Chen SH, Li JQ, Lu QD, Vitiello MV, et al. (2020). Association of Longitudinal Patterns of Habitual Sleep Duration With Risk of Cardiovascular Events and All-Cause Mortality. JAMA Network Open.

  • PMID: 32442289

  • DOI: 10.1001/jamanetworkopen.2020.5246

  • PubMed: https://pubmed.ncbi.nlm.nih.gov/32442289/

Key Topics

• New Year intentions vs resolutions

• principle-driven living intentions

• sustainable New Year goals

• self-compassion and habit change

• values-based goal setting

• personal trainer New Year intentions

• realistic fitness resolutions

• 10,000 steps a day plan

• strength training and cardio weekly plan

• hiking goals Colorado

• sleep routine for recovery

• attention management and burnout prevention

• stress reduction routines and nervous system regulation

• healthy boundaries to avoid overextending

Frequently Asked Questions (FAQs)

1) What is the difference between New Year's intentions and New Year’s resolutions?
Intentions emphasize how you want to live (principles and values), while resolutions often fixate on outcomes. Intentions create a flexible framework you can return to when life disrupts the plan.

2) Why do most New Year’s resolutions fail?
Many fail because they are overly rigid, perfection-driven, and disconnected from realistic routines and capacity. A principle-based approach makes “recalibration” part of the process, not a sign of failure.

3) How can self-compassion help me stick to my goals?
Self-compassion reduces harsh self-criticism after setbacks, helping you return to routine faster and with less emotional friction.

4) What is a realistic weekly fitness structure for busy adults?
A sustainable template is 3–5 strength sessions, 1–3 cardio sessions (including hiking or brisk walking), plus brief mobility sessions. Consistency beats intensity, especially across months.

5) Is walking 10,000 steps a day necessary for cardio health?
It is not mandatory, but it is a simple, trackable baseline that increases daily movement and can complement structured cardio. The best target is the one you can sustain week after week.

6) How does sleep support fitness progress and stress reduction?
Sleep improves recovery, emotional regulation, and decision-making. Consistent sleep duration (and stable patterns over time) is associated with better long-term health outcomes.

7) How do I reduce burnout while pursuing big goals?
Define boundaries in your schedule, standardize recurring tasks, limit decision fatigue, and use “attention windows” for phone and inbox use. Build early detection for burnout and respond early.

8) Why include environmental stewardship in a goal plan?
Because your daily defaults (food choices, waste habits, transportation, consumption) shape your footprint. Tying sustainability to routines makes it more consistent than relying on motivation.

9) What is a simple way to make plant-based eating more consistent?
Create a weekly grocery routine, repeat a short list of breakfasts and lunches, and aim for a plant-forward baseline (for example, 75% plant-based meals).

10) What should I do when I fall off my plan?
Treat it as expected. Audit what changed (sleep, stress, schedule, capacity), reduce the plan to the smallest viable version, and restart with kindness rather than punishment.

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Introduction

New Year’s resolutions arrive carrying hope, clarity, and motivation, yet they often collide with the reality of busy lives, limited energy, and imperfect execution. In Redefine Yourself, I wrote about the danger of treating change as a performance rather than a practice. Transformation is not sustained by intensity alone; it is sustained by patience, consistency, and self-compassion. Lots of self-compassion. These intentions are not a demand for perfection, nor a rigid checklist meant to invite guilt when life inevitably interferes. They are a framework—one that asks me to stay engaged, to return to center when I drift, and to treat myself with the same empathy and understanding I aim to offer others.

At their core, these intentions reflect a deliberate shift away from outcome-driven resolutions and toward principle-driven living. They emphasize attention over distraction, health over optimization, connection over productivity, and contribution over accumulation. Physical health, emotional regulation, relationships, environmental stewardship, travel, professional fulfillment, systems, and financial stability are not treated as isolated silos but as interconnected systems that either support or strain one another. The recurring themes are intentionality, restraint, presence, and responsibility—especially responsibility for how I allocate my time, energy, and attention. This is about defining a life that serves both my needs and the broader good, even when that path requires effort, discomfort, or sacrifice.

Most importantly, these intentions acknowledge that growth is nonlinear. There will be weeks when routines break down, when stress overrides planning, or when progress feels invisible. That is not failure; it is part of the process. The commitment here is not to flawless execution, but to honest reflection and recalibration. To notice when I am overextending myself, to step back when needed, and to choose kindness—toward myself and others—as a baseline response. These intentions are meant to guide, not judge. They exist to support a life that is healthier, more grounded, more connected, and more aligned with the values I want to embody daily, not just at the start of a new year. Now, let them guide your list and life. Happy New Year!

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THE Principles TO GUIDE MY INTENTIONS

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• Examine my focus and efforts toward current relationships and reallocate more time to each if necessary.

• Review and adapt my present routines to support optimal health.

• Define a life that serves my needs and contributes to society and humanity's greater good.

• Act and think with a baseline of empathy, compassion, and kindness.

• Seek understanding of myself and others before judgment.

• Choose the most appropriate path despite the effort or personal sacrifice.

• Celebrate equality and diversity of living things and perspectives.

• Take control of my attention.

• Define the boundary lines of overextending myself personally and professionally.

LIST OF MY IntentIONs

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Area 1: My Physical Health Intentions

My EXERCISE IntentIONS

Specific Health Objectives

• Increase cardio endurance by achieving at least 10000 daily steps per day, two cardio sessions per week on the Peloton bike or Helix (unless I hike, then one session), and thirty hikes of four miles or more by the end of the year. Include my son and pup, Bear, and at least ten of those hikes.

• Hike at least twenty different Colorado routes.

• Hike two 14ers in the Buena Vista area and two in the San Juan Mountain Range. Hike five 13ers by the end of the year.

• Complete four to five strength/muscular endurance sessions, two cardio sessions (including a hike), and three abbreviated range-of-motion focused sessions of the lower limb each week.

Specific Exercise Plan

Monday

• 45-minute Strength Session

• Circuit Muscle Focus: Chest and Biceps, Core, Hip Mobility/Range-of-Motion Routine

Tuesday

• 45-minute Strength Session

• Circuit Muscle Focus: Back and Triceps, Core, Range-of-Motion Routine

Wednesday

• 30-minute interval on a cardio machine

• Circuit Muscle Focus: Core, Hip Mobility/Range-of-Motion Routine

Thursday

• 45-minute Strength Session

• Circuit Muscle Focus: Shoulders, Core, Range-of-Motion Routine

Friday

• 45-minute Strength Session

• Circuit Muscle Focus: Arms, Core, Hip Mobility/Range-of-Motion Routine

Saturday or Sunday

• Hike with at least 1000 feet of elevation gain and 4 miles of length

Every Day

• 10k steps and a plank per weekday by adding an extra walk with my pup if necessary.

My Recovery IntentIONS

Specific Recovery Objectives

• Sleep 7.5 hours every night and rest from workouts on Saturdays and Sundays (unless a hike)—specific intent: In bed by 11:00 pm and waking up by 6:35 am (no snoozing). Complete your late-night bedtime routine by 10:30 pm, then start reading. Limit water consumption 2 hours before bedtime. No phone after 10:00 pm.

My Dietary IntentIONS

Overarching Goals:

• To minimize inflammation, triglyceride levels, and fluctuating blood sugar levels resulting from dietary choices. Specifically, maintain triglyceride levels of 150 or lower. This number is typically genetically higher than the other numbers. Thanks, Dad! I’m responsible for anything above 150, though. Fasting 12-14 hours overnight between the last and first meals for clearance, and eat three meals per day with occasional snacking (indulgence).

• Reduce stress and anxiety by limiting caffeine to 1 cup (half a mug) and prioritizing sleep. No caffeine after noon.

Specific Daily Dietary Objectives

• Never feel stuffed or starved; eat within 5-6 hours of the last meal (unless overnight).

• Assess cues that drive current snacking habits and change the influences that lead to this behavior.

• Stop eating a meal at the first sign of feeling satisfied.

• Mindfully prepare the size of my 8-year-old’s leftovers, and don’t eat his leftovers :).

• 13 out of 21 meals per week are whole-food plant-based, free of oil, meat, processed foods, and refined sugars.

• Only 1-2 servings of dairy per week (less is better).

• Minimize the consumption of anything processed (including vegan and vegetarian products). Choose whole food plant-based options as often as possible.

• At least 75% of meals per day must be plant-based.

• Calories: 600-800 per meal.

• Plate Ratio: 25-50% Vitamins, phytonutrients, and other micros and macros, 25-40% Protein, 15% Good Fat, 25% Fiber.

• Choose 5 breakfasts and 5 lunches to repeat.

• Start my day with 16 oz of water before caffeine.

• Eat without screens during dinner.

• Book yearly check-ups and labs in January and reevaluate the approach.

Specific Social Dietary Objectives

• Use the Daily Dietary Objectives above as a baseline when eating out (and no matter who I’m with).

• Eat a complete small meal before snacking (to avoid snacking).

• Restrict extracurricular eating/treats to 4 servings per week.

• Limit sips of alcohol to 2 days or less. Always choose the small pours if available (3oz glass of wine or 5 oz of beer). Limit beer consumption to 16 oz on a given day of indulgence. Red wine is the first preference.

• Alternate sips of water and alcohol when indulging.

Area 2: My Emotional and Mental Health Intentions

My Reflection IntentION

Specific Objective

• Identify one positive characteristic of the day while brushing my teeth in the evening.
  

My Attention IntentionS

Specific Objectives

• Continue to abstain from social media.

• Limit phone projects to 8-8:30 am, 12:30-1:00 pm, and 8-8:30 pm. Only write notes or answer text messages otherwise.

• Keep my inbox to two or fewer emails by unsubscribing from unnecessary emails and using email templates and correspondence more efficiently. Clean out any extra emails by 1:00 pm every Friday.

• Only check the news once daily.

• Audit my week: identify 3 recurring drains.

• Identify my early signs of burnout and document them. Respond early (reduce load; increase rest; simplify).

My REFRAMING IntentION

Specific Objective

• Replace all complaints with constructive criticism, or reframe the message to cast it in a positive light. After a complaint, mentally present one counter-argument.

My Stress IntentIONs

Specific Objectives

• Build greater emotional range and self-control. Use a 10-second pause before responding when triggered. Name the emotion (“I’m frustrated”) to reduce reactivity.

• Arrive 5 minutes early for any planned event and 80 minutes early to the airport before a flight.

• Establish a daily nervous system “downshift” practice by integrating a 5-minute walk, meditation, or cardio activity midday.

• Design my week to reduce cognitive overload by checking my phone only when necessary, limiting major decision-making to designated blocks, and ending each workday by writing tomorrow’s top three priorities.

• Reduce decision fatigue by standardizing and designating specific times of the week for routine tasks, such as grocery orders on Sundays, client schedules on Thursday mornings, bookkeeping on Mondays (package renewals and closing sessions), and scheduling the next week’s emails on Fridays.

• Use “stress forecasting” instead of stress reacting by planning to complete annual taxes, annual corporate paperwork, birthday messages, and certifications at least 30 days in advance, and corporate quarterly taxes at least 15 days in advance.

• Evaluate shopping needs on Sundays, and shop online only before 6:00 pm.

AREA 3: My Relationship IntentIONS

Overarching Goal: Foster positive and meaningful relationships that support and enhance my life.

Specific Spouse Objectives

• Protect a weekly 30-minute “marriage/family meeting” for schedule, finances, stress, childcare, and plans. Use a set agenda (wins, challenges, logistics, connection). End with one shared plan or action.

• Build consistent micro-connection habits. Include a hug with every kiss goodbye and hello, as well as 10 minutes of distraction-free conversation nightly.

• Plan a bi-monthly date time without negotiation. Book the next 3 dates in advance. Alternate planning responsibility. Treat it as a commitment, not an option.

• Keep romance and intimacy intentional. Discuss expectations openly once a month. Build an “us list” (activities that restore connection). Remove friction (energy management, reduced screen time, better bedtime).

Specific Family and Parent Objectives

• Plan at least 2 hands-on 30-minute activities weekly with my son (e.g., Legos, drawing comics, and science projects).

• Create a family culture statement. Define 3 values we want our home to embody (respect, faith, health, kindness, etc) and turn values into behaviors (how you speak, solve, and support).

• Improve patience by building a parenting buffer. Build 10 minutes of margin before transitions (school, bedtime). Use pre-planned scripts (“I hear you. Here’s what we’re doing next.”).

• Prioritize presence: no screens during family meals, and put the phone down during conversations.

• Walk my son to school every day and take him to Cub Scouts, soccer, and swim class.

• Ask my son to share one thing he learned that day during nightly dinners.

Specific Friends, Family, and New People Engagement Objectives

• Engage in more meaningful conversations with friends, family, and new people (even if I’m only spending a minute on the elevator with them) and foster new relationships with people who embody empathy, compassion, and kindness as a foundation for their behaviors and perspectives.

• Contact my inner circle of family and friends at least once per month via phone call, text, or in-person meetups. Call someone new on the way to and from my bi-weekly hikes.

Area 4: My Environmental Stewardship, Sustainable Living, Community-Building Intentions

Overarching Goal: To reduce my carbon footprint and raise a new consciousness about the environment and agriculture.

Specific Whole Food Plant-Based Diet Objectives

• Secure a 75% plant-based diet foundation by ordering my groceries online every Sunday afternoon. Reminder to myself: Plant-based eating is the most effective action any individual can take to influence global warming and preserve our environment while striving for optimal health.

Specific Waste/Pollution Reduction Objectives

• Minimize use of Ziploc bags and other single-use plastics by using Pyrex containers and metal silverware.

• Purchase in bulk and order several items in advance and online simultaneously.

• Use biodegradable bags for trash.

• Place all expired food in our compost bin and recycle all appropriate items.

• Limit food waste by reviewing the sizes of prepared meals and prioritizing current produce and leftovers.

• Take my son on at least four hikes (e.g., with rock and water features but little elevation gain).

• Identify and test multiple methods to reduce water use. Evaluate the amount of water wasted when washing dishes and taking a shower.

• Choose one family-based environmental project per quarter (cleanup, planting, conservation activity).

Specific Community-Building Intentions

• Plan a neighborhood block party and spring clean-up.

• Participate in the Stevens Elementary PTO board.

Area 5: MY Travel INTENTIONS

Overarching Goal: Expand my connection to various cultures and experience in new environments.

Specific Domestic Travel Objectives

• Visit and stay overnight outside of Denver every 6-8 weeks! Make Colorado destinations, including Telluride and Crested Butte, a priority this year. Review our travel plans on the 1st of every month.

• Plan three 2-day Colorado hiking trips (back-to-back 14ers).

Specific International Travel Objectives

• Visit and stay overnight in a European city, London, or Mexico City by the end of 2026. Book our flights and travel plans by the end of the 2nd quarter.

Area 6: MY specific professional intentions

Overarching Goal: Adapt my professional life to maximize my satisfaction and increase the efficiency and effectiveness of my efforts. Foster a working retirement mentality.

General Business Objectives

• Reassess all email templates by February 1st and adapt as needed to increase response time and limit phone and computer time.

• Double-check every message and schedule confirmation before sending. This is a reminder to slow down!

• Complete the “10-Year Project” for my business by June 2026, including my new system of assessments, predictive models, forms and templates, and website update.

• Complete the accessible resources project for quick client reference by April 1st.

• Update all passwords.

Specific Time Management Objectives

• Maintain hard start–stop work boundaries with a daily shutdown ritual at 5:30 pm on weekdays (no weekends).

• Schedule 1630 hours of personal training sessions and 5 weddings, including 1 elopement wedding in the Colorado mountains.

• Take personal time off without guilt and without loading the schedule before and after, including birthdays and holidays.

• Prepare for the next morning the night before by preparing meals, grinding coffee beans, setting out clothes, and placing backpacks/bags out.

Specific Education Objectives

• Complete the Stretching and Flexibility Coach certification by April 1st.

• Read at least 6 social psychology books, 1 political/civic-themed book, and 2 health and fitness books. Listen to 5 additional books on similar topics.

Area 7: My Systems, Life Organization, and Other Intentions

Overarching Goal: Rexamine my current personal structure and systems and adapt with efficiency and organization in mind.

Specific Home Objectives

• Reorganize the garage and create an easy system for quick access.

• Create an “energy” for each room of the house by experimenting with design and organization.

• Organize all tools and create an organized system for quick access.

Specific Driving Objectives

• Never surpass 5 mph over the speed limit unless the flow of traffic is faster.

• Never check my phone while driving.

• Come to a complete stop before turning.

Area 8: Financial Stability and Long-Term Planning intentions

Overarching Goal: Create financial stability with clearly defined goals through short-term and long-term planning.

Specific Long-Term Planning Objectives

• Create a will.

• Set up Preston’s college tuition fund.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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THE ELEMENTS OF BEING PODCAST

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EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN

On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).

Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!

Balanced Diet for Weight Loss: How Protein, Fiber and Plate Ratios Help You Lose Weight

ABSTRACT

Lose weight with a balanced diet emphasizing high-fiber vegetables, lean protein, and proper portion ratios. Discover practical meal strategies based on scientific evidence to boost satiety, reduce inflammation, and support sustainable fat loss with nutrient-dense foods and caloric control.

Research-Based Citations

1) Increased Dietary Fiber and Weight Loss

• Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW. (2023). Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Frontiers in Nutrition.

• DOI: 10.3389/fnut.2023.1110748

• Publisher:
  a) Publisher: https://doi.org/10.3389/fnut.2023.1110748
  Note: This open-access article clearly shows that greater intake of fiber-rich foods (fruits, vegetables, beans, whole grains) was significantly associated with weight loss in adults following a plant-predominant high-fiber nutrition program.

2) Protein + Fiber Enhanced Weight Loss

• Glynn EL, Fleming SA, Edwards CG, Wilson MJ, Evans M, Leidy HJ. (2022). Consuming a protein and fiber-based supplement preload promotes weight loss and alters metabolic markers in overweight adults in a 12-week randomized, double-blind, placebo-controlled trial. The Journal of Nutrition.

• DOI: 10.1093/jn/nxac038

• Publisher:
  a) Publisher: https://doi.org/10.1093/jn/nxac038
  Note: In this randomized trial, a high-protein, higher-fiber nutritional preload resulted in greater weight loss and improved metabolic outcomes vs. a low-protein, low-fiber control in adults consuming a calorie-restricted diet.

Key Topics

• balanced diet for weight loss

• protein and fiber diet for weight loss

• plate method nutrition

• nutrient-dense foods weight loss

• high-fiber foods for weight loss benefits

• lean protein sources for fat loss

• how protein and fiber improve satiety

• calorie control and nutrition habits

• dietary strategies to reduce inflammation

• fiber intake and weight management evidence

• plant-predominant diet weight loss evidence

• nutrition plan to support exercise performance

Frequently Asked Questions (FAQs)

1. What is the “plate method” and how does it support weight loss?
A balanced plate method (large portions of vegetables, lean protein, and fiber-rich foods) promotes satiety, helps control calories, and supports nutrient sufficiency, which can support sustainable weight loss.

2. Why are protein and fiber important for fat loss?
Protein increases satiety and preserves lean muscle mass during calorie restriction, while fiber slows digestion, increases fullness, and is linked with greater weight loss when combined with a calorie deficit.

3. How does increasing fiber help with weight management?
Higher dietary fiber intake is correlated with greater weight loss and improved dietary adherence because fiber-rich foods keep you full longer and reduce overall calorie consumption.

4. Can nutrient-dense whole foods reduce inflammation and support weight loss?
Yes, consuming whole, nutrient-dense foods (vegetables, fruits, legumes, lean proteins) reduces systemic inflammation and improves metabolic profiles, aiding weight management and long-term health.

5. Is calorie restriction the only thing that matters for losing weight?
Calorie deficit is critical, but diet composition (quality of foods, fiber, and protein content) influences hunger, satiety, and metabolic health, making it easier to maintain weight loss over time.

Weight Loss Resolutions / Photo: Anna Tukhfatullina Food Photographer/Stylist

Introduction

The most common misconception about achieving your best physical health is that fitness is the primary priority. While personal fitness (your strength, flexibility, muscular endurance, and cardio endurance) is important, your overall personal health relies heavily on your nutritional choices. Without the proper nutrition for your body type, you will not have the energy or building blocks to sculpt or maintain the healthy body/life you want. Specifically, the nutritional deficit or inflammation from this shortfall will affect your ability to get in shape, live to 100, or reduce injury.

If you’re interested in weight loss or optimal physical health, read Good Energy by Dr. Casey Means. It helps you understand your body and its needs.

In the meantime, though, follow this simple diet plan. It is based on Dr. Fuhrman's philosophy, my research, and the weight loss success of my personal training clients over the last 10 years. Please keep in mind that you will still follow this plan even if your only focus is losing body fat. The only difference is the caloric amount.

SIMPLE PLATE RATIO

Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you). To do this, limit your calorie intake to 3-400 per meal. Break down the contents of your plate for every meal into the following percentages (You may want to save the "The Simple Plate" photo at the bottom of this post on your phone for a quick reference):

· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, eggs, vegetables, nuts, beans, etc.)
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)

*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.

ADD THIS TO YOUR DIET

Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Whole foods provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:

· If you need fiber, eat beans or dark leafy greens instead of grains like bread, rice, and pasta.
· If you need calcium, eat dark leafy greens and nuts instead of cheese, milk, and butter.
· If you need antioxidants, eat grapes and various berries instead of drinking a glass of wine.
· If you need protein, eat beans, nuts, seeds, lean meat, eggs, and fish instead of high-fat cuts of animal and dairy.

SUBTRACT THIS FROM YOUR DIET (SUBTRACTION LIST)

Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.

· Processed grains, including breads, crackers, rice, cereals, etc. Don’t exceed 25% of whole grains or All-Bran products on your plate
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)

INTEGRATING CHANGE

Record your daily consumption and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:

· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e., chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day

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Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:

· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations

As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan, the less weight you will lose. It is based on 20 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1, and you can redefine your new boundaries in Month 2!

Disclaimer: This article is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay obtaining medical advice for any medical condition. They should seek the assistance of their health care professionals for any such conditions.

Weight Loss Personal Trainer

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

6 Science-Backed Strategies to Make Diet Resolutions Stick for Good

ABSTRACT

Struggling to stick to diet resolutions? Learn six science-backed strategies to make healthy eating habits last, including intrinsic motivation, mindful eating, social support, and environment design. These practical tips help weight loss and nutrition goals stick long-term.

Research-Based Citations

1) Mindful Eating Improves Eating Behavior

• Souza Moreira MF, Fabris de Azevedo BE, Vanti Beretta M, Busnello FM. (2024). Nutritional Counseling Based on Mindful Eating for the Eating Behavior of People Living with Overweight and Obesity: A Randomized Clinical Trial. Nutrients.

• PMID: Not indexed yet in PubMed as of now (article is brand new and appears first on publisher's site)

• DOI: 10.3390/nu16244388

• Publisher: https://doi.org/10.3390/nu16244388
  (Note: Nutrients is peer-reviewed and assigns DOIs for all articles; PubMed indexing is often delayed for articles published within months.)

This study conducted a 16-week randomized clinical trial of mindful-eating-based nutritional counseling vs. standard treatment in adults with overweight/obesity. The intervention reduced problematic eating behaviors (e.g., emotional eating) and affected domains linked to sustainable dietary control — supporting your points about mindful eating and awareness during eating helping diet adherence.

2) Social Support Plays a Role in Weight-Loss Interventions

• Jensen MT, Nielsen SS, et al. (2024). The effectiveness of social-support-based weight-loss interventions: a systematic review and meta-analysis. International Journal of Obesity.

• PMID: 38332127

• DOI: 10.1038/s41366-024-01468-9

• PubMed: https://pubmed.ncbi.nlm.nih.gov/38332127/

This systematic review/meta-analysis examined 24 randomized trials involving social support (e.g., peer support, spouse support) in weight-loss interventions. They found significant effects for weight loss outcomes at the end of intervention and follow-up, which supports your claim that social connectedness and support enhance dietary and weight behavior change.

Key Topics

• sustainable weight loss strategies

• weight loss mindset coaching

• alcohol and weight loss

• travel fitness tips

• daily step goals for fat loss

• personal training weight loss program

• healthy habits for women 40+

• lifestyle weight loss coaching

• long-term fat loss strategiesdiet resolutions that stick

• how to stick to diet resolutions

• healthy eating resolutions

• weight loss resolutions tips

• intrinsic motivation weight loss

• mindful eating habits

• social support weight loss

• environment and eating behavior

• how to stay motivated with diet goals

• strategies to maintain healthy eating habits

• gamification for weight loss

• building sustainable nutrition habits

Frequently Asked Questions (FAQs)

1. Why do most diet resolutions fail?

   Diet resolutions often fail because they rely on willpower alone. Research shows long-term success depends on intrinsic motivation, environmental design, mindful eating, and social support rather than short-term restriction.

2. How can intrinsic motivation help diet goals stick?

   Intrinsic motivation connects diet goals to personal values such as confidence, energy, or family. Studies show internally driven goals lead to better long-term weight maintenance than externally pressured goals.

3. Does mindful eating actually help with weight loss?

   Yes. Mindful eating improves awareness of hunger and fullness cues, reduces overeating, and increases meal satisfaction, making healthy eating habits more sustainable over time.

4. How does your home environment affect eating habits?

   Foods that are visible and easily accessible are consumed more frequently. Structuring your environment to reduce access to sweets and increase visibility of healthy foods lowers reliance on willpower.

5. Can social support improve diet and weight-loss results?

   Absolutely. Peer and family support significantly improves adherence to healthy behaviors, exercise consistency, and long-term weight management outcomes.

6. Are weight-loss challenges and gamification effective?

   Gamification leverages accountability, competition, and community support. Research shows structured group challenges can improve motivation, engagement, and adherence to health behaviors.

New Years Diet Resolutions / Photo: Karola G

Introduction

Are you having a hard time sticking to your resolutions? Check out the six tips I pulled from the Livestrong article "9 Strategies to Make Your Diet Resolutions Stick":

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1. MAKE IT PERSONAL

Setting a successful resolution isn’t just about what you want to accomplish, but why, on a personal level, it’s important for you to achieve your goal. “Research shows that intrinsic motivation is the key when it comes to those who can make a resolution and stick to it. Intrinsic motivation is that thing that drives someone to achieve something great. It is usually personal to them for their own reasons. For example, losing weight to improve your self-esteem is a personal motivation as opposed to losing weight because your family wants you to. Invest in resolutions that are personal to you,” says Misti Gueron M.S., RD, medical nutrition therapist at the Khalili Center. Whether it’s boosting your self-confidence or having more energy to play with your kids, determine your intrinsic motivation and write it down somewhere so that it will personally inspire you to stay on track.

2. CREATE A PLAN FOR SUCCESS

“Diet resolutions are often short lived because our daily lives and social connections reflect our old habits. Many think that New Year’s resolutions will magically happen at the start of a new year or that their willpower will magically get them through the unexpected diversions. Taking a little time to plan and organize your physical and social environment will pay off in the long run,” says Misti Gueron M.S., RD. For example, if your resolution is to eat more fruits and vegetables, set a reminder on your phone to grocery shop at a set time each week and choose your favorite fruits and vegetables that are most convenient for your lifestyle. According to the U.S. Highbush Blueberry Council poll, respondents said eating more healthy foods like blueberries is one of the easiest resolutions to keep, with nearly three quarters saying it would be really easy or pretty easy. Decide what healthy resolutions would be easiest and most enjoyable for you, then set a plan for success.

3. HOME NOT-SO-SWEET HOME

Rather than resolving to never eat a sweet again -- which would take a lot of effort and create a feeling of deprivation -- a more realistic resolution would be to create an environment in which you can consume fewer sweets without having to rely solely on your willpower. “Ridding your cupboards and freezer of all sweets is one easy and effective strategy that sticks when it comes to resolutions. Research shows that when sweets are within arm’s reach or even within our sight, we are much more likely to consume them than if we have to go out to the store to buy them,” says Misti Gueron, M.S., RD. If you don’t have total control over not having sweets in your home due to those you live with, be sure to store them in areas where you are least likely to see them and put healthier foods you like in eyesight.

4. GET IN THE GAME

Gamification of weight loss is a strategy that most are not familiar with, and research is showing that this may be a successful way to achieve a New Year’s resolution when it comes to healthy eating, exercise and weight control. “Gamification of weight loss is when large groups of people are offered financial as well as other incentives to be involved in a competitive challenge with others. Grouping people together in an effort to encourage healthy habits can foster member camaraderie and commonality, challenge and excitement and furthered learning about getting healthier. In these scenarios, many individuals have gotten healthier, minimized or eradicated health problems and changed the course of their lives. Research shows that community support and a commonality among individuals trying to get healthier can foster healthy behavior change for the long term,” says Misti Gueron, M.S., RD.

5. EAT MORE MINDFULLY

One of the most important New Year’s resolutions to eating a healthy diet has nothing to do with what you’re eating and everything to do with how you’re eating. “Eat meals more mindfully: Remove physical distractions while you eat -- no phone, TV, book or newspaper -- and try to keep your focus on the actual eating experience (how the food tastes and what is going on in your mouth). It is natural that your attention will wander while you eat, but you want to bring it back to the food at least a few times throughout the meal to check in on whether you are still enjoying the food and whether or not you are still hungry. Being more mindful will enable you to enjoy your food more and enable you to stop eating when you are comfortably full rather than just when your plate is cleaned,” says Alyse Levine, M.S., RD.

6. RECRUIT SUPPORT

Who you surround yourself with is a critical component of your ability to reach and maintain your goals. “Research shows that without support among our friends, families and within our communities, we are much less likely to create healthy changes with our health and weight. Reaching new health goals is more successful within a supportive environment and with individuals of similar values,” says Misti Gueron, M.S., RD. Take a look at those in your life and make an effort to spend quality time with those that support and inspire you. “When you are feeling discouraged for not making it to the gym and your friend sends a text message that she is waiting for you on the treadmill, it is hard to throw the towel in on yourself and her,” adds Gueron.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

4 “Healthy” Foods That Can Sabotage Your Weight Loss Goals

ABSTRACT

Many foods marketed as “healthy” can quietly derail fat loss. Learn how gluten-free foods, dark chocolate, energy bars, and low-fat products create health halos that mislead consumers and contribute to excess calories, nutrient gaps, and weight gain—plus smarter alternatives recommended by a personal trainer.

Research-Based Citations

1. Micronutrient Deficiencies and Gluten-Free Diets
   Micronutrient Deficiencies Associated with a Gluten-Free Diet in Patients with Celiac Disease and Non-Celiac Gluten or Wheat Sensitivity: A Systematic Review and Meta-Analysis — Journal of Clinical Medicine, 2025.
   https://doi.org/10.3390/jcm14144848 MDPI

   Supports: Evidence that gluten-free diets are associated with micronutrient deficiencies—including iron, folate, B12, and other vitamins/minerals—especially when adopted without medical necessity.

2. Nutritional Considerations with Gluten-Free Diets
   Nutritional Considerations in Celiac Disease and Non-Celiac Gluten/Wheat Sensitivity — Nutrients, 2023.
   https://www.mdpi.com/2072-6643/15/6/1475

   Supports: Overview of how gluten-free diets can be nutritionally inadequate without careful planning, with risks of both macro- and micronutrient imbalance.

3. Cocoa Flavanols and Cognitive Function (Mechanistic Support)
   Chocolate and Cocoa-Derived Biomolecules for Brain Cognition during Aging — PMC-hosted review article.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9311747/

   Supports: Evidence that cocoa flavonoids (a class that includes flavanols) are associated with anti-inflammatory, antioxidant, and neurocognitive effects in human studies; benefits relate to flavanol content, not chocolate per se.

Key Topics

• health halo foods

• foods that seem healthy but are not

• misleading healthy foods

• gluten-free foods weight gain

• low fat foods health myths

• dark chocolate health benefits myth

• energy bars unhealthy

• gluten-free diet nutrition deficiencies

• personal trainer nutrition advice

• weight loss food mistakes

Frequently Asked Questions (FAQs)

1. What are health halo foods?

   Health halo foods are products marketed as healthy based on a single attribute—such as “gluten-free” or “low-fat”—that leads people to underestimate their calories, sugar, or portion sizes.

2. Are gluten-free foods better for weight loss?

   Not unless you have celiac disease or are diagnosed with gluten sensitivity. Many gluten-free products are higher in calories, sugar, and fat and are linked to nutrient deficiencies and weight gain.

3. Is dark chocolate actually healthy?

   The benefits come from cocoa flavanols, not chocolate itself. Most commercial dark chocolate contains low levels of flavanols and is high in fat and calories.

4. Are energy bars a good snack?

   Some are, but many contain as many calories and sugars as a candy bar. Whole-food snacks with protein and fiber are usually better choices.

5. Why are low-fat foods misleading?

   Manufacturers often replace fat with added sugars. Research shows people also eat larger portions of low-fat foods, leading to higher overall calorie intake.

6. How can a personal training client avoid health halo traps?

   Read nutrition labels carefully, prioritize whole foods, focus on protein and fiber, and avoid assuming that marketing terms equal healthy or weight-loss friendly.

Gluten-Free Bread / Photo: Marta Dzedyshko

Introduction

Many foods with so-called 'health halos' can be diet disasters. Here are four foods that may be fooling you.

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1. GLUTEN-FREE FOODS

   According to a recent national survey from Consumer Reports, 63 percent of U.S. adults believe that a gluten-free diet will improve their health. About one-third said they buy gluten-free products or try to avoid gluten. However, a clinical trial published in August in the journal Digestion found that nearly 90 percent of those who think they’re “sensitive” to gluten actually have no problem digesting the protein.
   
   Unless you’ve been diagnosed with celiac disease or a gluten sensitivity, eliminating gluten from your diet may have unintended consequences. Here’s why: Gluten-free foods often have more calories, fat, sodium, added sugars, and cost more than their gluten-containing counterparts. Studies have found that people following a gluten-free diet are often deficient in several nutrients, including B vitamins, magnesium, calcium, iron, and zinc. Other research finds that adherence to a gluten-free diet is associated with weight gain.
   
   Personal Trainer Wisdom: While you may be able to digest gluten, it doesn't mean that you should. You can choose other nutrient-dense sources that may help reduce inflammation and provide the nutrients you need for efficient weight loss. Let the author's tip above remind you that a food labeled "gluten-free" isn't always a healthy alternative.

2. DARK CHOCOLATE

   You’ve probably heard that dark chocolate is good for your heart – and that it may even help you maintain memory as you age. In fact, a study published last year in Nature Neuroscience found that after 8 weeks, older adults who consumed high amounts of cocoa flavanols daily showed significant improvements on tests of attention and memory. And a study in the British Journal of Nutrition, first published online in September, reported a predicted 22 percent reduction in the 10-year risk of developing cardiovascular disease among subjects who had a flavanol-containing beverage twice daily, compared to those who drank a placebo beverage.
   
   The problem is that the flavanols naturally present in the cacao plant are responsible for the health benefits, and not all dark chocolate contains appreciable amounts of these beneficial compounds, which are often destroyed during manufacturing.
   
   To reap the heart- and brain-boosting benefits of cocoa flavanols, look for sources that guarantee the amount of cocoa flavanols, such as stick packs or capsule supplements, and that can deliver a healthy boost without loading up on calories and fat.
   
   

3. ENERGY BARS

   If you’re a fan of the energy bar for a quick pick-me-up, choose wisely. Not all energy bars are bad for you, but some are filled with added sugars and artery-clogging saturated fat. Plus, some of the bars can pack in over 300 calories – much more than most people need for a between-meal nosh.
   
   If you need a healthy snack, it’s good to fuel up with a mix of high-quality carbs and protein that you can make yourself, like one-quarter cup of trail mix – nuts mixed with raisins.
   
   

4. LOW-FAT FOODS

   “Fat-free” and “low-fat” may seem like a great way to slash fat and unwanted calories from your diet, but that’s not what happens to many processed, reduced-fat foods. That’s because added sugars are often used to make up for the fat reduction. In some cases, the reduced-fat version may have more calories than its fat-containing counterpart.
   
   Cornell University researchers have also reported that people eat larger servings when they’re given low-fat snacks. Studies from Cornell University's Food and Brand Lab found that people who chose low-fat snacks ate up to 50 percent more calories. The authors concluded that when people see the word "low-fat," they assume the portion size should be larger, as they believe low-fat equals low in calories.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

10 Weight Loss Tips From a Personal Trainer Backed by Real Success Stories

ABSTRACT

Discover 10 proven weight loss tips from a personal trainer, inspired by real success stories. Learn how calorie tracking, meal prep, goal setting, smarter workouts, and habit-based changes can support sustainable fat loss and long-term results.

Research-Based Citations

1. App-based self-monitoring + feedback supports weight loss (relevant to tracking/logging and accountability).
   Burke LE, Sereika SM, et al. The Effect of Tailored, Daily, Smartphone Feedback to Lifestyle Self-Monitoring on Weight Loss at 12 Months: the SMARTER Randomized Clinical Trial. Journal of Medical Internet Research (2022).
   https://www.jmir.org/2022/7/e38243

2. Behavioral weight-management interventions (goal setting, self-monitoring, structured behavior-change components) produce clinically meaningful weight loss—supports your “small changes,” “concrete goals,” “vary workouts,” and habit-based approach.
   Madigan CD, Graham HE, et al. Effectiveness of behavioural weight management interventions for adults delivered in primary care: systematic review and meta-analysis of randomised controlled trials. BMJ (Published May 30, 2022).
   https://www.bmj.com/content/377/bmj-2021-069719

3. Alcohol intake is associated with overweight/obesity risk (supports “ditch the daily drinking”).
   Association between alcohol intake and overweight and obesity: a systematic review and dose-response meta-analysis of observational studies. (Published 2021; indexed in Europe PMC / MED).
   https://europepmc.org/article/MED/33998940

Key Topics

• weight loss tips from a personal trainer

• weight loss success stories

• how to lose weight sustainably

• personal trainer weight loss advice

• calorie tracking apps for weight loss

• meal prep for fat loss

• exercise motivation for weight loss

• alcohol and weight loss

• setting realistic weight loss goals

• does tracking calories help weight loss

• how meal prep supports weight loss success

• best habits for long-term weight loss

• personal trainer tips for sustainable fat loss

Frequently Asked Questions (FAQs)

1. Does tracking calories with an app help with weight loss?

Yes. Research shows that consistent self-monitoring of food intake improves accountability and is strongly associated with greater weight loss and long-term adherence.

2. Why is meal prep effective for fat loss?

Meal prep reduces decision fatigue, limits impulsive eating, and improves dietary consistency—three factors strongly linked to sustainable weight loss.

3. How important is exercise enjoyment for weight loss success?

Enjoyable workouts increase adherence. People are more likely to maintain physical activity over the long term when they find activities they genuinely enjoy.

4. Can reducing alcohol intake support weight loss?

Yes. Alcohol adds significant calories with minimal satiety and can impair fat metabolism, making moderation a key strategy for weight loss.

5. Why do small changes work better than drastic diets?

Incremental habit changes are easier to sustain, reduce burnout, and lead to better long-term outcomes compared to extreme, short-term approaches.

6. How does goal setting improve weight loss results?

Concrete, emotionally meaningful goals increase motivation, consistency, and resilience during setbacks—key drivers of long-term success.

7. Should workouts be varied during a weight loss journey?

Yes. Varying workouts help prevent boredom, support overall fitness, and improve adherence without requiring extreme intensity.

8. Is motivation different for each person?

Absolutely. Successful weight loss is often driven by personal, emotionally relevant motivations rather than generic fitness goals.

Weight Loss New Years Resolutions / Photo: Ketut Subiyanto

Introduction

The success of these ten guys inspires my personal training clients and me. It would help if you heeded these weight loss tips as you approach your resolutions in the new year. The tips apply to women, too!

Personal Trainer TIP #1: USE AN APP TO TRACK YOUR DIET

Name: Ben Whalen
Age: 30
Weight lost: 165 pounds in 9 months

Using an app to log his diet was a game changer for Ben Whalen. He says seeing the calories add up as he entered his meals held him accountable, which helped him stay motivated and on track.

He used Livestrong’s MyPlate Calorie Tracker app, which is free, but there are countless similar apps out there.

When Whalen thinks about a cheat meal, he says he sometimes plugs it into the app in order to kill the craving. One night, he was hankering for macaroni and cheese.

“A one-cup serving came out to I think about 500 calories,” he says. “That’s all it took to make me not have any.”

Personal Trainer TIP #2: KEEP HEALTHY SNACKS ON HAND

Name: Xan Barksdale
Age: 34
Weight lost: 26 pounds in 2 years

Too much time on the road led former Atlanta Braves catcher Xan Barksdale to pack on the pounds.

After leaving the professional game to become a coach, Barksdale found himself working 80-hour weeks and resorting to fast food all too often.

“It’s easy to do what’s convenient,” says Barksdale. “But what’s convenient isn’t usually the right thing.”

Barksdale figured out a way to make healthy options almost as convenient as the drive-thru, though: He keeps a cooler full of chicken breasts, hard-boiled eggs, and bananas in his truck at all times.

Nutritious options are always within reach, so he’s never tempted to hit up the fast-food chains.

Personal Trainer TIP #3: FIND A WORKOUT YOU ACTUALLY LIKE DOING

Name: Lionell Dixon
Age: 32
Weight lost: 145 pounds in 15 months

When Lionell Dixon first started heading to the gym, he didn’t know where to start.

He tried cardio machines like the StairMaster, elliptical, and treadmill. But he wasn’t getting the results he wanted.

It wasn’t until he enlisted the help of a gym-rat friend that Dixon started trying new things like weightlifting and jumping rope. His body began to change.

“Jump rope is one of my favorites,” says Dixon. “Sometimes I’ll speed it up for 30 seconds or a minute straight, then rest for 10 to 20 seconds and hop back into it.”

It took Dixon over a year to find his groove in the gym, but he says he’s finally found a routine he looks forward to doing every day. Aside from jump rope, Dixon also lifts weights and hits a heavy bag.

Personal Trainer TIP #4: SET A CONCRETE GOAL

Name: Patrick Hollingsworth
Age: 24
Weight lost: 15 pounds in 6 months

Patrick Hollingsworth had just gotten married when he was deployed to Thule Air Base in Greenland for one year away from his wife.

The separation bummed him out and drained his motivation to stay healthy. He put on weight.

When he realized he would see his wife again in 6 months, he snapped back into action. The idea of being reunited with her pushed him to get in the gym and start shedding the weight during the second half of his year at Thule.

“I didn’t want her to see me like this,” Hollingsworth says.

By the time he returned home, he was a new man—in a good way.

Personal Trainer TIP #5: CHANGE ONE SMALL THING AT A TIME

Name: Jonathan Coffman
Age: 28
Weight lost: 302 pounds in 2 years

Jonathan Coffman’s heart doctor said he’d be surprised if Coffman made it to age 35 because of his weight. Coffman clocked in at 510 pounds at the time.

Coffman had tried to lose weight before, but this time, he started small.

“I used to have a candy apple dipped in caramel and chocolate a few times a week,” says Coffman. “I quit doing that, and I saw the scale go down.”

After that, he gradually cut out other indulgences like mayo, pizza, and pasta one at a time. Now, he has an egg and fruit for breakfast, a protein and vegetable for lunch, and a salad for dinner.

Those incremental dietary changes, combined with running, helped Coffman drop more than 300 pounds during the course of two years.

Personal Trainer TIP #6: USE THE POWER OF MEAL PREP

Name: Kenneth Frierson
Age: 29
Weight lost: 100 pounds in 14 months

When Kenneth Frierson made the decision that he’d do whatever it took to lose weight, a health-nut friend introduced him to a myriad of tricks. The one that had the biggest impact: Meal prep.

“Meal prep allows you to be on top of your diet,” he says.

Every Sunday, Frierson prepares a week’s worth of meals that usually include chicken, broccoli, and beans. Then, in the morning, he just puts it in a bag and ships off to work.

Frierson often works 10-hour shifts, so having his meals ready to eat makes the difference between a healthy dinner and a quick, calorie-laden fix.

Personal Trainer TIP #7: VARY YOUR WORKOUTS

Name: Joshua King
Age: 37
Weight lost: 175 pounds in 1 year

When Joshua King decided to start losing weight, he began with 15 minutes on a stationary bike and 5 minutes on a treadmill.

He kept that regimen going for about a month, but eventually, he got bored.

To keep his motivation level high, King started varying his routine: Now he rotates through different workouts such as running, basketball, stair-climbing, and step classes.

“It keeps it fresh,” he says. “It keeps my body going.”

Personal Trainer TIP #8: DITCH THE DAILY DRINKING

Name: Mike Briscoe
Age: 42
Weight lost: 76 pounds in 9 months

Mike Briscoe used to come home after work and have three or four beers. Then he’d have a glass of wine late at night with dessert.

That’s about 703 calories every day from alcohol alone.

“Now, I don’t drink every day,” says Briscoe. “If I do drink, I have a glass of wine with my wife at dinner.”

Briscoe says putting away his self-proclaimed “party animal” past was the most important step toward ditching 76 pounds in 9 months.

Personal Trainer TIP #9: FIND YOUR MOTIVATION

Name: David Steele
Age: 34
Weight lost: 33 pounds in 1 year

After his daughter died just one day after her birth, David Steele had a hard time. His go-to coping mechanism: food.

To find the motivation to take care of himself, he made his workouts a time to remember his daughter. He’d pull her picture up on his phone and keep it in view and listen to a song that reminded him of her while he exercised.

“That’s my time with her,” Steele says. “I look at her and blow her kisses. We know she’s in heaven.”

Steele makes it his goal to burn 528 calories each workout in honor of the day his daughter was born: May 28.

Personal Trainer TIP #10: START WITH SMALL GOALS AND WORK YOUR WAY UP

Name: Anthony Flores
Age: 31
Weight lost: 90 pounds in 1 year

One day, Anthony Flores was trying to climb a staircase when he found himself having a hard time breathing. That was his turning point.

The next day, he went to the local YMCA and started running.

“I lasted 10 minutes,” he says. “I would never run during the daytime. I didn’t want to be seen.”

But he pushed himself to improve bit by bit.

He signed up for 5K “fun runs” and watched the other runners to see how he could get better.

“I would mimic what they always did,” he says. “I turned out to be pretty fast.”

Eventually, Flores worked his way up to participating in official races. Now he’s competed in several big-name races, including the USA Triathlon.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

9 Evidence-Based Weight Loss Strategies (Backed by Science) | Michael Moody Fitness

ABSTRACT

Discover 9 evidence-based weight loss strategies you should start today, including eating a big breakfast and 30g of daily fiber, to support sustainable weight loss and better appetite control. Learn actionable tips rooted in scientific research to improve nutrition, satiety, and long-term weight management on your fitness journey with Michael Moody Fitness.

Research-Based Citations

1. Increased dietary fiber intake independently predicts better weight loss and adherence in calorie-restricted adults, supporting the role of fiber in weight management. PMC

2. Systematic reviews of observational studies show that skipping breakfast is associated with an increased risk of overweight/obesity, suggesting a potential role of regular morning eating patterns in maintaining a healthy weight. MDPI

3. Comprehensive research reviews underscore the broad metabolic and health benefits of dietary fiber as part of a healthy diet, including implications for weight and cardiometabolic health. Frontiers

1. Note: Evidence on the relationship between breakfast and weight outcomes in adults is mixed; observational associations exist, but long-term randomized trials are limited. Advances in Nutrition

Key Topics

• sustainable weight loss strategies

• evidence-based weight loss tips

• healthy weight loss tips

• how to lose weight naturally

• fiber for weight loss

• benefits of eating breakfast for weight management

• fiber intake and weight loss research

• habit changes to support weight loss

• weight loss nutrition advice

• best foods for weight loss and satiety

• personal training nutrition tips

Frequently Asked Questions (FAQs)

1. What are science-backed strategies for losing weight naturally?

Science-backed weight-loss strategies focus on improving eating patterns, regulating appetite, and promoting long-term adherence rather than extreme dieting. Key approaches include eating a nutrient-dense breakfast, increasing daily fiber intake, stabilizing blood sugar, and building consistent habits that support satiety and energy balance over time.

2. Does eating breakfast help with weight loss or weight management?

Eating breakfast may support weight management by improving appetite control and reducing cravings later in the day. Research suggests skipping breakfast can increase responsiveness to high-calorie foods, while consuming a substantial morning meal may help regulate hunger hormones and improve dietary consistency.

3. How much daily fiber should adults eat for better weight control?

Most research supports a daily fiber intake of approximately 25–38 grams, with evidence that aiming for around 30 grams daily can improve satiety, reduce total calorie intake, and support sustainable weight loss without strict calorie tracking.

4. What are the best high-fiber foods for weight loss?

High-fiber foods that support weight loss include vegetables, fruits, legumes, whole grains, seeds, and nuts. These foods increase fullness, slow digestion, and help regulate blood sugar, making them effective for appetite control and long-term adherence.

5. Is skipping breakfast linked to obesity or increased hunger?

Skipping breakfast has been associated with increased hunger, stronger cravings for high-calorie foods, and higher body weight in observational studies. The absence of morning fuel may amplify hunger signals and make it more difficult to maintain balanced food choices later in the day.

6. What role does meal timing play in sustainable weight loss?

Meal timing can influence hunger hormones, energy levels, and food choices. Consistent meal timing—especially consuming adequate nutrition earlier in the day—may reduce overeating later, improve blood sugar regulation, and support sustainable weight management behaviors.

7. Are breakfast habits associated with appetite and cravings?

Yes. Breakfast habits appear to influence appetite regulation and cravings. Eating a balanced breakfast may reduce ghrelin (the hunger hormone) and decrease reward-driven responses to calorie-dense foods, helping individuals make more controlled food decisions throughout the day.

8. How can increasing fiber intake support satiety and diet adherence?

Fiber increases food volume without increasing calories, slows digestion, and enhances fullness signals. Studies show that higher fiber intake is associated with better adherence to a healthy diet and greater weight loss, even without intentional calorie restriction.

9. What does research say about breakfast and long-term weight outcomes?

Research on breakfast and long-term weight outcomes is mixed, but observational data consistently link breakfast consumption with healthier body weight and eating patterns. While breakfast alone does not guarantee weight loss, it may support behaviors that improve long-term weight management.

10. How can personal trainers help clients establish better eating habits?

Personal trainers can help personal training clients build sustainable eating habits by focusing on behavior change, education, and consistency rather than rigid meal plans. Emphasizing habits like eating breakfast, increasing fiber intake, and managing hunger supports long-term success beyond short-term weight loss.

Healthy Breakfast / Photo: Hana Brannigan

Introduction

While the path to losing weight may differ from person to person, we can benefit from several changes (not just hiring a personal trainer in Denver :)). I've dissected the recent article "56 Ways to Lose Weight Forever, According to Science" and found nine ways you should incorporate immediately.

1. EAT A BIG BREAKFAST

Yeah, yeah--you've heard a million times that you must start your day with a balanced breakfast. This advice bears repeating, however.

An Imperial College London study found that when people skipped breakfast, the reward centers in their brains lit up when they were shown pictures of high-calorie foods. That means if you skip breakfast, you'll be more tempted by bad-for-you snacks later in the day.

What's more, a 2013 study found that women who enjoyed a large morning meal had a larger drop in ghrelin, the hunger hormone, than those who ate a small breakfast.

Personal Trainer Wisdom: I love psychology, but am I convinced that your brain will light up like the circus if you don't eat breakfast? Anything is possible. Maybe it's our body's natural need to minimize any nutritional deficiency...an absolute signal you shouldn't ignore. Without a doubt, your body will do whatever it can to protect itself. You better believe this reaction may negatively affect your blood sugar levels and weight. Proper fuel equals an efficient machine (contrary to your favorite diet program claim).

2. EAT 30 GRAMS OF FIBER A DAY

Try upping your fiber intake--it may work just as well as following a strict diet.

In an American Heart Association study, one group was instructed to follow a diet with strict nutrient goals and limits on calories, sugar, and saturated fat, while the other group was given one goal: consume 30 grams of fiber a day.

At the end of the 3-month study, both groups lose weight and improved their heart health, showing that losing weight may be as easy as filling up on more fiber.

Personal Trainer Wisdom: Whether you're trying to lose weight or not, fiber is necessary for healthy living. It helps maintain bowel health, lowers cholesterol levels, and helps control blood sugar levels. A big plus: It will make you feel full (because you'll be full of nutrients!). I guess there's no room for potato chips.

3. WEAN YOURSELF OFF ANY BEVERAGE THAT'S NOT WATER, TEA, OR COFFEE

Sodas and juices are essentially liquid candy: They contain up to 18 teaspoons of sugar and upwards of 240 calories per 20-ounce serving, and provide zero nutritional value.

Experts point to soda as one of the top contributors to the obesity epidemic. Diet drinkers aren't off the hook, either. A study in the journal Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. Researchers believe diet drinkers may overestimate the calories "saved," and then overeat.

Personal Trainer Wisdom: Many drinks provide the extra calories, fat, and sugar you don't want in your diet. Recently, a personal training client only cut the sugar in her coffee by half and still lost 8 lbs in 4 weeks. It's time to make a change. A product may say "Diet" on the label, but it doesn't mean it's healthy.

4. STOCK YOUR FREEZER WITH VEGGIES

Fresh, in-season produce gives you the biggest nutritional boost, but frozen veggies come in a close second. Very shortly after being picked, these fully ripe veggies are frozen, allowing them to lock in many of their nutrients. Having a stash of veggies in your icebox makes healthy eating on the fly oh-so-easy--and reduces the chance you'll order in a pizza.

Personal Trainer Wisdom: Stock up the freezer; you'll always have healthy options. Ice cream doesn't count.

5. REDUCE YOUR MEAT INTAKE

Vegetarians are generally thinner and healthier than meat-eaters, according to a 2013 study published in the American Journal of Nutrition and Dietetics.

While going totally vegetarian may not be realistic for you, one way to slim down your meals is to replace some meat with plant protein. Black beans, for example, give you 15 grams of protein per serving, and mushrooms are rich in umami flavor, and can be used to replace half the ground beef in most recipes.

Personal Trainer Wisdom: "But my paleo diet..." say too many people. A plant-based diet will undoubtedly help you live a longer, healthier life. I'm not asking you to remove the cow from the plate completely—minimize it. I'm talking to you, Dad!

6. HAVE SOUP BEFORE YOUR SANDWICH

In a 2007 study published in Appetite, people who ate soup before the rest of their lunch reduced their total calorie intake by 20%. The type of soup didn't matter in the study--all kinds led to consuming fewer calories. That said, your best bet is a broth-based, veggie-heavy soup for an extra dose of fiber.

Personal Trainer Wisdom: Cream-based soups don't count.

7. LEARN HOW SUGAR'S DISGUISED

A food label may not have the word "sugar" on it anywhere, but that doesn't mean the sweet stuff isn't there. High fructose corn syrup, invert sugar, molasses, sucrose (or any word ending in "- ose"), brown rice syrup, honey, and maple syrup are all just sneaky names for sugar.

Personal Trainer Wisdom: Most people will be surprised by including honey on this list. Like all sugars, honey spikes blood sugar levels and eventually converts that sugar into fat.

8. PORTION OUT PACKAGED SNACKS

You should largely avoid snacks that come in a bag or box. When you do want to indulge, measure out a serving rather than eating out of the package. Researchers from Cornell University found that people ate 50% more chips when they were given no visual cues to how large a portion should be.

Personal Trainer Wisdom: A great book on a similar topic is Mindful Eating by Brian Wansink. He wonderfully (and surprisingly) illustrates how the environment and the products we buy steer our eating habits more than we know.

9. BE REALISTIC ABOUT YOUR CALORIE BURN

You may feel ready for a diet splurge after an intense exercise class. Sadly, you can easily undo an hour of hard work within minutes if you make poor post-workout eating choices. The average woman burns 550 calories in an hour of circuit training. Treating yourself to a big smoothie, cookie, or cup of froyo cancels out more than half your work.

Personal Trainer Wisdom: If you haven't learned yet, most of your weight-loss results come from your nutritional choices. One Snickers bar will wipe out that sweaty workout you just finished. Enough said. If you eat it, enjoy it for its worth, but don't convince yourself that the session gives you the freedom to eat whatever you want.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

Sustainable Weight Loss Strategies for 2026: How to Balance Alcohol, Travel, Steps, and Social Comparison

ABSTRACT

Practical weight loss strategies for men and women ready to elevate their health in 2026. Learn how to manage alcohol, travel nutrition, daily steps, and comparison mindset without sacrificing social life or long-term results.

Research-Based Citations

1. Long-term Impact of Alcohol on Weight Loss Outcomes
   Study: Alcohol Intake and Weight Loss During Intensive Lifestyle Intervention for Adults with Overweight or Obesity and Diabetes (Look AHEAD Trial)
   Key Finding: Participants who abstained from alcohol over four years lost significantly more weight than those who continued drinking, indicating heavy drinking may impede long-term weight-loss outcomes.
   Publication: Obesity, Wiley (peer-reviewed clinical research)
   Link: Alcohol Intake and Weight Loss During Intensive Lifestyle Intervention (Look AHEAD)
   Support: This supports guidance on moderating alcohol intake to improve weight-loss results over time.

2. Physical Activity Combined with Lifestyle Factors Enhances Weight Loss
   Study: The Impact of Physical Activity on Weight Loss in Relation to the Pillars of Lifestyle Medicine
   Key Finding: Combined physical activity with other lifestyle habits (including sleep, appetite control, and mental health) is more effective for weight loss than isolated interventions.
   Publication: Nutrients (peer-reviewed, March 2025)
   Link: Impact of Physical Activity on Weight Loss and Lifestyle Medicine
   Support: This supports your recommendations emphasizing movement (steps, exercise consistency) integrated with nutrition and sleep for sustainable weight loss.

3. Meta-Analysis on Exercise and Weight Loss
   Study: Physical activity and exercise for weight loss and maintenance in people living with obesity
   Key Finding: Aerobic and resistance exercise training contribute to meaningful weight loss and fat reduction within structured interventions.
   Publication: Reviews in Endocrine and Metabolic Disorders (2023)
   Link: Exercise and Weight Loss in Adults with Obesity (Meta‑Analysis)
   Support: This adds evidence that planned exercise (including step goals) can contribute to additional weight loss and fat loss beyond caloric strategies alone.

Key Topics

• sustainable weight loss strategies

• weight loss mindset coaching

• alcohol and weight loss

• travel fitness tips

• daily step goals for fat loss

• personal training weight loss program

• healthy habits for women 40+

• lifestyle weight loss coaching

• long-term fat loss strategies

Frequently Asked Questions (FAQs)

• How can I lose weight without giving up alcohol completely?
  Use planned limits, alcohol-free alternatives, and intentional pacing rather than abstinence.

  How do I stay fit while traveling frequently?
  Prioritize daily steps, protein intake, and short, consistent workouts.

  How many steps per day are best for weight loss?
  Most adults benefit from 7,000–10,000 steps daily, depending on lifestyle and recovery.

  Why does alcohol affect my weight more than others?
  Individual differences in metabolism, hormones, sleep, and stress response play a major role.

  How do I stop comparing my body to others?
  Shift focus to personal behaviors, progress over time, and health-driven identity goals.

Holiday Weight Loss / Photo: ROMAN ODINTSOV

Sustainable Weight Loss in 2026: A Smarter, More Livable Approach

For many personal training clients, weight loss is not about trying harder—it is about aligning habits, mindset, and environment with long-term health goals. As you move into 2026 with a desire to take your health and fitness to the next level, the real challenge becomes navigating real life: social drinking, frequent travel, inconsistent movement, and the mental drain of comparison.

Below are practical, evidence-based strategies that support fat loss while preserving enjoyment, confidence, and consistency.

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1. Alcohol: How to Enjoy Without Overdoing It

Alcohol is rarely the problem on its own. The issue is that alcohol quietly disrupts recovery, sleep quality, appetite regulation, and decision-making—often all at once.

Strategic Approaches That Work

1. Decide Before You Arrive
Rather than relying on willpower in the moment, set a clear intention ahead of time:

• “I’ll have one drink, then switch to soda water.”

• “I’ll enjoy drinks only on Saturday this week.”
  This removes emotional decision-making from social settings.

2. Use the “Delay and Replace” Strategy
After your first drink, switch to:

• Soda water with lime

• Non-alcoholic beer or mocktail

• Sparkling water in a cocktail glass
  You stay socially engaged without compounding calories or impairing your ability.

3. Manage the ‘Helpful’ Friend or Partner
When someone continues ordering drinks for you:

• Hold your glass visibly and sip slowly

• Use neutral language: “I’m good for now” or “I’m pacing myself tonight.”
  You do not owe anyone an explanation tied to weight loss or discipline.

4. Redefine the Celebration
Celebration does not require intoxication. Focus on:

• Conversation

• Music

• Food quality over quantity

• Ending the night well (sleep, hydration, recovery)

Mindset Shift:

Alcohol is not a reward you earn or deny yourself—it is a choice you deploy intentionally, if at all.

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2. Travel: Maintaining Nutrition and Training on the Road

Frequent travel challenges routines, but it does not eliminate progress. The goal is maintenance and momentum, not perfection.

Nutrition While Traveling

• Anchor every meal with protein (eggs, yogurt, fish, chicken, tofu)

• Build meals around vegetables and fiber whenever possible

• Keep travel staples: protein bars, jerky, nuts, electrolytes

• Accept “good enough” meals rather than chasing ideal ones

Exercise While Traveling

• Walk first, train second
  Daily walking is the most reliable fat-loss tool while traveling.

• Use hotel-room workouts or short bodyweight circuits

• Aim for movement consistency, not intensity

Rule of Thumb:
If travel weeks prevent progress, aim for maintenance. Maintenance weeks protect long-term results.

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Weight Loss Steps / Photo: Zen Chung

3. Steps: Making Daily Movement Automatic

Daily steps are one of the strongest predictors of sustainable fat loss—especially for busy adults.

Practical Step-Building Strategies

• Schedule two daily “movement anchors” (e.g., morning walk and post-dinner walk)

• Stack steps with existing habits: phone calls, podcasts, errands

• Park farther away and choose stairs when available

• Use a step range (e.g., 7,000–9,000) instead of a rigid target

Key Insight:
Steps are not an exercise punishment. They are metabolic hygiene.

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4. Comparison: Letting Go of Unfair Benchmarks

Comparing your body, metabolism, or resilience to others—especially partners or friends—is emotionally costly and biologically meaningless.

A Healthier Comparison Framework

• Different bodies respond differently to stress, sleep, hormones, and alcohol

• Someone else’s leeway does not reflect your discipline or worth

• Your responsibility is your inputs, not their outcomes

Mindset Practices That Help

• Compare only to past versions of yourself

• Track behaviors, not just results

• Focus on identity: “I am someone who takes care of her health.”

Reframe:
What looks like “getting away with it” often hides costs you do not see—or do not want.

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The Bigger Picture: Weight Loss as Skill Development

Sustainable weight loss is not about restriction. It is about:

• Boundary setting

• Environmental design

• Emotional regulation

• Strategic flexibility

When these skills improve, fat loss becomes a byproduct—not a battle.

If you are ready to approach 2026 with clarity, structure, and confidence, personalized coaching can bridge the gap between knowing what to do and actually living it.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

What the Marshmallow Test Teaches About Weight Loss and Self-Control

ABSTRACT

What does the marshmallow test reveal about self-control and weight loss? Learn how impulsive eating habits, delayed gratification, and mindset shape long-term success in fat loss. A personal trainer explains how to train impulse control for sustainable results.

Research-Based Citations

1. Conner M, Wilding S, Wright CE, Sheeran P. How Does Self-Control Promote Health Behaviors? A Multi-Behavior Test of Five Potential Pathways — Annals of Behavioral Medicine (2022).
   This study defines self-control as the capacity to override impulses. It demonstrates that higher self-control predicts stronger health intentions, better habit formation, and improved translation of intentions into health behaviors — relevant for understanding impulsivity’s role in weight-related habits.
   Full text (Oxford Academic): https://doi.org/10.1093/abm/kaac053

2. Tangney JP, Baumeister RF, Boone AL. High Self-Control Predicts Good Adjustment, Less Pathology, Better Grades, and Interpersonal Success — Journal of Personality (2004).
   While foundational and older than 5 years, this widely cited research links trait self-control to healthier behaviors and better impulse regulation, including eating patterns, supporting the psychological basis of delayed gratification.
   Full text summary (Taylor & Francis / SCIRP links): https://www.taylorfrancis.com/chapters/edit/10.4324/9781315175775-5/high-self-control-predicts-good-adjustment-less-pathology-better-grades-interpersonal-success-june-tangney-angie-luzio-boone-roy-baumeister

3. de Ridder DTD, et al. Trait self-control as a determinant of health behavior: Recent advances and future directions — Personality and Individual Differences (2024).
   This recent research review synthesizes mechanisms by which self-control influences health behaviours (e.g., diet, physical activity, substance use), and offers contemporary evidence linking impulse regulation to sustained behaviour change relevant to weight loss.
   Summary via ScienceDirect: https://www.sciencedirect.com/science/article/pii/S2352250X24001003

Key Topics

• self-control and weight loss

• impulsive eating habits

• delayed gratification and weight loss

• psychology of weight loss

• marshmallow test adults

• impulse control and eating behavior

• willpower and fat loss

• habit change for weight loss

• emotional eating psychology

• how self control affects weight loss success

• strategies to reduce impulsive eating

• delayed gratification examples for adults

Frequently Asked Questions (FAQs)

• How does self-control affect weight loss?

• What is the marshmallow test, and how does it apply to adults?

• Why is impulsive eating so hard to control?

• Can delayed gratification improve fat loss results?

• How can adults train self-control around food?

• Is willpower teachable for weight loss?

• What psychological habits support long-term weight loss?

• How does impulse control influence BMI and health?

Impulsive Eating / Photo: Bade Saba

Introduction

It doesn't matter if this article is about kids...it applies to your impulsive habits as an adult, too (especially concerning weight loss .... from the article "What the 'marshmallow test' can teach you about your kids).

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1. Kids, Marshmallows and the Psychology of Self-Control

The premise is simple: You can eat one marshmallow now or, if you can wait, you get to eat two marshmallows later.

It's an experiment in self-control for preschoolers dreamed up by psychologist Dr. Walter Mischel. While the rules of his experiment are easy, the results are far more complex than he ever could have imagined. In fact, what they tell you about your child at age 4 could have repercussions for the rest of their lives.

Mischel first administered this experiment, dubbed the "marshmallow test," to preschoolers in the early 1960s. They were brought into a barren room, empty of any distractions except a table upon which sat a very tempting treat: the marshmallows. The children were given the choice of eating one marshmallow whenever they wanted or, if they could hold out until the adult instructing them returned to the room, they were rewarded with the two marshmallows.

"We were interested in creating an intense conflict for the child," said Mischel. The children were left alone in the room for 15 minutes -- an eternity to wrestle with the choice between instant marshmallow gratification and delayed marshmallow reward. "That conflict was crucial because, without it, you don't have a situation for testing self-control."

Personal Trainer Wisdom: When it comes to weight loss, your level of impulsiveness may determine your success. While you're not four years old, what self-control do you possess when confronted with food? Can you wait until your next meal to eat? Do you always feel the need to eat it now? Real change begins with awareness, and you should understand your eating habits.

2. The Man Behind the Marshmallow Test

Mischel devised the marshmallow test through a combination of his own expertise in psychology and consulting with an important advisory board: his three young daughters. "I was watching this miracle that occurs when our kids ... really begin spontaneously to show dramatic changes in their ability to control their impulses," said Mischel, adding, "I realized that I didn't have a clue about what was going on in my children's heads that allowed these changes to occur and that's what I wanted to understand."

During the experiment, Mischel noticed that the children who were able to wait for two marshmallows displayed creative ways to distract themselves from temptation. "I'm going to push this stuff as far away from myself as I can. I'm going to distance myself. I'm going to turn around in my chair and look the other way so that I don't see the stuff. I'm going to distract myself strategically. I'm going to sing little songs," explained Mischel.

Personal Trainer Wisdom: How can you distract yourself from impulsive eating? What strategies have and have not worked for you?

3. Where is Self-Control in the Brain?

He learned that the techniques that children showed to delay gratification would have a profound effect on them for decades. Mischel has continued to study his original test subjects for the past 50 years and what he discovered is shocking. On the whole, the preschoolers who were able to wait for two marshmallows, over the course of their lives, have a lower BMI, lower rates of addiction, a lower divorce rate and higher SAT scores. He writes about his findings in the newly published, "The Marshmallow Test: Mastering Self-Control."

Children who displayed self-control were already wired to conquer stress in pursuit of goals and "more able to sustain effort and deal with frustration," said Mischel. That has played out in myriad ways over the last 50 years.

Does that mean children who can't wait for two marshmallows are destined to live less fulfilling lives? Not necessarily. "I have no doubt that self-control skills ... are imminently teachable," said Mischel. It all comes down to training your mind to cool its emotional need for something it's trying to avoid.

In the case of young children, Mischel said the preschoolers who waited for the marshmallows showed strategies that any parent could teach their child. Beyond that, he said, techniques for self-control can be learned at any age.

"(For adults) you can turn something that's very appealing into something that's very aversive," said Mischel. He used the example of how to quit smoking because as a young man, his insatiable appetite for nicotine led to a three-pack-a-day habit augmented with a pipe and even an occasional cigar.

"If you're a smoker and as you approach the cigarette you're thinking lung cancer ... and imagining it very vividly, your picture of your lung with a black spot and your physician telling you 'I'm so sorry to have to tell you etc.' that visualization can be very powerful," said Mischel.

While his techniques for measuring and mastering self-control may be relatively new, Mischel is quick to point out that a focus on self-control is not. "I'm not the first person to think willpower is very important. It's been with us from the story of Adam and Eve and the loss of paradise." If only the Garden of Eden had the marshmallow test, the world might be a very different place.

Personal Trainer Wisdom: In what areas of your life are you most impulsive? How do you think it has influenced your behaviors and goals?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

Why Ingredients Matter More Than Calories for Weight Loss

ABSTRACT

Discover why “calories in/calories out” doesn’t tell the full weight-loss story. Learn how nutrient-dense foods, blood-sugar balance, and ingredients—not calories—impact satiety, metabolism, and long-term results. Explore personal trainer insights and evidence-based nutrition guidance.

Research-Based Citations

1. Hall, K.D. & Kahan, S. (2018–2020). Maintenance of Lost Weight and Factors Influencing Metabolic Adaptation. Obesity Reviews.
   — Shows how metabolic adaptation can counteract calorie cutting, supporting your discussion on the limits of “eat less” models.
   https://pmc.ncbi.nlm.nih.gov/articles/PMC5764193/

2. Ludwig, D.S. et al. (2021). The Carbohydrate-Insulin Model: A Physiological Perspective on Obesity. American Journal of Clinical Nutrition.
   — Demonstrates how refined carbohydrates trigger hormonal and metabolic responses that influence hunger, fat storage, and weight gain.
   https://pmc.ncbi.nlm.nih.gov/articles/PMC8634575/

Key Topics

• calories in calories out myth

• why calories don’t matter as much

• nutrient dense foods vs empty calories

• glycemic index and weight loss

• personal trainer weight loss tips

• ingredients vs calories nutrition label

• refined carbs and blood sugar spikes

• sustainable weight loss strategies

• metabolism slowdown low calorie diet

• hunger hormones ghrelin weight loss

Frequently Asked Questions (FAQs)

• Why doesn’t the calories-in/calories-out method work for everyone?

• What ingredients should I look for on a nutrition label to support weight loss?

• How do refined carbs and sugar impact blood sugar and hunger?

• What are empty calories, and why do they hinder weight loss?

• Can eating too few calories slow down your metabolism?

• How does ghrelin (the hunger hormone) affect weight loss?

• What is the glycemic index, and why does it matter for fat loss?

• Why do nutrient-dense foods promote long-term weight management?

• How should I combine foods for better digestion and absorption?

• What types of diets may stop weight loss or increase inflammation?

Grocery Store Weight Loss / Photo: Helena Lopes

Introduction

If you still believe in the “Calories In/Calories Out” theory (and you’re still not losing weight), you’ll want to read these reasons why you should rethink your approach (from the Business Insider article "The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?").

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The Review

In glaring black-and-white block letters on the side of your favorite cereal, they vie for your attention — calories. Yet, while they're the most prominent part of a nutrition label, calories don't tell the whole story.

That's according to registered dietitian and nutritionist Nichola Whitehead, who says the most important thing to look for on a nutrition label is not the calories, but rather the ingredients.< br>
"It's what you're putting into your body that counts," says Whitehead.

While calories can provide a very rough estimate of how healthy something might be, they leave out a number of important factors. Calories don't tell you, for example, how satiated or full something is going to make you feel, how beneficial it is for your digestion, or whether it contains the vitamins and minerals you need for healthy skin, hair, and nails.

This guidance can be applied to whole meals as well as processed foods.

Take the following two breakfasts as an example. Meal one consists of a piece of wheat toast with butter, a couple of scrambled eggs, and a coffee. Meal two includes a bowl of frosted cereal in low-fat milk, a glass of orange juice, and a coffee. Both meals have almost the same number of calories.

While they tally up identically regarding their calories, the two plans are far from equal.

The cereal and juice meal is based around sugar and refined carbohydrates, which the body breaks down quickly, creating a constant need to refuel with caffeine or a snack. On the other hand, the eggs and wheat toast meal is what Whitehead would call "balanced" — it contains the right mix of proteins and complex carbohydrates that your body needs to be properly fueled in the long term.

Because they score high on something nutritionists refer to as the glycemic index, essentially a measure of how a food will impact your blood sugar levels, foods like processed cereals, white bread, and white rice fall into a category known as "empty calories." Foods like this will "give you a rapid amount of sugar, but you’re going to feel hungry shortly afterward," says Whitehead.

This is where ingredients play a crucial role in sizing your food content. When you see things like sugar, corn syrup, fructose, or white flour listed as the first ingredients in a food, that can be a good indicator that it won't keep you full or energized in the long term. Instead, look for whole grains, lean proteins (chickpeas, beans, or chicken breast), and vegetables.

"It's what kinds of foods you eat that matters when it comes to how healthy your body is, how satiated you’re feeling, and how much energy you’ve got, says Whitehead. Calories are just a tool."

Personal Trainer Wisdom: “A caloric reduction in your diet will automatically result in weight loss” is the most common weight-loss myth that still resonates with my personal training clients. I don’t blame them. Less food intake means more weight loss. In some cases, this is true. For instance, if you typically consume 3000 calories per day and cut out 1200 calories, this dramatic drop may result in weight loss… initially. There will be a point, just like it has for my personal training clients over the last 20 years, when that will stop, though.

Your body is a very complicated, efficient piece of art that depends on a base of dietary fuel. While you can function on a filler-food diet, it doesn’t change the body’s nutrient-dense requirements. What happens when you don’t choose nutrient-dense foods? Your core system will recruit secondary systems and compensate for this deficit. You may continue to release the hunger hormone, ghrelin, until it receives what it needs. Your body may also slow down your metabolism to preserve what it has received and minimize the stress.

On the flip side, an onslaught of refined (simple) carbs will most likely increase your blood sugar levels and inflammation in your body, too…two critical factors that will also affect your ability to lose weight.

Furthermore, as the article describes above, combining calories is pivotal to digestion and absorption. What does this mean for you? Any diet that requires a single food as a meal, solely on liquid (unless it is a smoothie), fasting, and an abundance of inflammatory foods/drinks (dairy, grains, processed foods, refined sugars, red meat, and alcohol), may stop your weight loss, increase your weight, and compromise your health.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

How to Stay Fit on Vacation: 22 Common Habits That Sabotage Your Waistline

ABSTRACT

Avoid gaining weight on vacation with these 22 proven strategies — from choosing a hotel with a gym and a fridge to packing gym clothes, staying hydrated, and maintaining a sensible sleep schedule. Learn how to maintain your waistline, avoid belly-fat triggers, and enjoy your trip without derailing your fitness progress.

Research-Based Citations

1. Irregular sleep patterns and disrupted circadian rhythms (common on vacations) have been associated with weight gain and metabolic disruption, which can contribute to fat storage and difficulty losing weight. AHA Journals+2PMC+2

2. Skipping breakfast — one of the “vacation habits” people often fall into — is linked to increased risk of overweight/obesity and abdominal fat compared with regular breakfast consumption. PubMed+2ScienceDirect+2

3. Short or erratic sleep contributing to irregular meal times (e.g., skipping breakfast, late-night eating) appears to mediate overweight risk, underscoring the importance of maintaining a routine even on vacation. Frontiers+1

Key Topics

• vacation fitness tips

• maintain weight on vacation

• avoid weight gain on vacation

• healthy habits while traveling

• travel nutrition and workouts

• vacation waistline tips

• how to stay fit on holiday

• avoid belly fat vacation

Frequently Asked Questions (FAQs)

• What are the most common vacation habits that lead to unwanted weight gain?

• How can you stay fit and avoid belly fat while traveling or on holiday?

• Why does an erratic sleep or meal schedule on vacation affect fat storage?

• Does skipping breakfast on vacation make you more likely to gain weight?

• What kind of accommodations (hotel amenities) help support fitness and nutrition on the road?

• How does hydration (or lack of it) during travel contribute to overeating and weight gain?

• Is it realistic to maintain a workout routine on vacation — and how can you make it easier?

• How do travel companions and social context influence eating and activity habits on a trip?

• What are practical tips for balancing indulgence and health while on vacation?

• How can you plan meals, snacks, and activities on vacation to support long-term body-composition goals?

Vacation Weight Loss / Photo: On Shot

Introduction

It's amazing how easy it is to gain weight or inches on your waistline while on vacation. While I don't think you should live perfectly on vacation, consider this list to help you maintain your results (and not become another stat). I've chosen 22 of the worst habits my personal training clients commonly face from the article "30 Worst Vacation Habits for Your Waistline."

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1. YOUR HOTEL LACKS AMENITIES

While complimentary WiFi and a flat-screen TV are nice, we're talking about the amenities that will help you maintain your body goals. Picking a hotel that has a fridge in your room will make it easier for you to stock up on healthy snacks like veggies, hummus, and fruit. No fridge? You can still load up on other options like apples, bananas, and nuts. Just as important as getting a room with a kitchen (and a view) is choosing a hotel that has a gym. While running outside or doing an ab routine in your hotel room will suffice, it's easier to stick to your daily routine with a gym—plus, having one won't give you another excuse to not work out.

2. YOU PICKED THE WRONG KIND OF VACATION

Certain kinds of vacations—like road trips—make it harder than others to maintain a healthy diet or workout routine. While a road trip is a great opportunity to tour the country, the essence of the vacation is sitting stationary in a car all day. Besides lacking time for exercise, sitting in a car all day is a little boring, and when you're bored, you lose your ability to make smart food choices. According to a study in the Journal of Health Psychology, you become an "emotional eater" who can not only make the wrong food choices, but you can also eat more of those fattening foods than you normally would.

3. YOU STAY AT AN ALL-INCLUSIVE RESORT

Whether you're on a cruise or staying at an all-inclusive resort, these packages typically include all-you-can-eat and all-you-can-drink options, which give you unlimited access to some unhealthy choices. The biggest mistakes people make at all-inclusive resorts are eating more often, eating multiple helpings, and eating dessert at every meal, because hey, it's free! If you want to make sure you can still fit into your skinny jeans by the end of the week, stick to three main meals a day, and incorporate a couple healthy snacks in-between meals—and no, a strawberry daiquiri doesn't count.

4. YOU EAT AIRPLANE AND AIRPORT MEALS

We've all been there: you've been up all night packing for your trip, and the thought of packing food for your 7 a.m. flight doesn't even cross your mind. When this happens, you're stuck eating airport and airplane food all day. Unfortunately for you, the average airline meal has 1,054 calories, and some snack boxes pack a higher caloric punch. It gets worse: Because the change in pressure at altitude numbs one-third of your tastebuds, and food has to be prepared 10 hours before it's eaten, those dishes are most likely packed with flavor enhancers and sodium-laden, belly-widening preservatives.

5. YOU TRAVEL WITH THE WRONG PEOPLE

Surrounding yourself with good people isn't just beneficial for your sanity, it can also help keep you healthy on vacations! Your friends are so influential in your life that, according to research from the New England Journal of Medicine, when a friend becomes obese, it ups your chance of obesity by up to 57 percent. If your travel buddies are planning on just sunbathing at the beach all day, you're most likely going to do the same. Travel with friends who share your flat-belly lifestyle habits, whether it be going to the gym or staying in one night to cook a meal, or choosing exciting activities.

6. YOU DON'T STAY HYDRATED

You bring your reusable water bottle with you everywhere, but you don't bring it on vacation? Drinking water is what many of us forget to do—even when we're surrounded by oceans and pools! Whether you spend the day touring, hiking, or lounging by the pool, if you're in the sun or being active, your body is steadily becoming dehydrated. That's because your body has to work hard to stay cool and because you're losing fluids and salts through sweating. When you're dehydrated, you're more likely to confuse thirst as hunger, leading you to overeat.

7. YOU GET TOO MUCH SUN

Yes, sunburn can lead to potentially lethal melanoma, but it also has an adverse effect on your waistline. When you turn into a lobster on your first day of vacation, you're likely to be out of commission for a few days. What happens when you can't expose yourself to the sun? You guessed it—you sit around in the cool air conditioning or under an umbrella. And good luck getting those tight-fitting spandex on over that burn. Wave good-bye to working out!

8. YOU "FORGET" TO PACK GYM CLOTHES

You found room to fit in seven different options for that one night you were planning to go out (along with shoes and the proper jewelry), but couldn't squeeze in shorts, a t-shirt, and sneakers? If you don't vacation with the tools to work out, you're most likely not going to work out. To add to the damage being done: According to experts, you may not lose all of your strength and endurance after a week off, but taking a break will cut down 50 percent of the improvements you made in the weeks prior.

9. YOU BRING WORK WITH YOU

Your job is already making you fat, you don't need to bring it on vacation with you. To keep up or get ahead, many people feel the need to continue to work on days off. In fact, a survey conducted for a car rental company indicated that 35 percent of millennials reported that they worked every day of their vacations, and other studies have shown that six out of 10 employees admitted to conducting some work on a recent vacation. Not only does this prevent you from being able to relax fully and destress—which means your cortisol levels will continue to trigger hunger and fat storage—but it's a huge time suck, leaving you less time to be with your family and enjoy your free time and planned activities.

10. YOU GO ON A "SEE FOOD" DIET

Whether it be endless buffets or trying a bunch of new, foreign dishes, vacations often revolve around food. It's certainly tempting to try everything and never reject the food that is offered to you. But just because it's in front of your face (or free), doesn't mean you have to try everything. It might be a little taste here and there, but those calories can add up over the course of the day. It's fine to give into indulgences—in fact, it can help you lose weight —but you have to choose them wisely and plan accordingly.

11. YOU ONLY DRINK SUGARY COCKTAILS

A frozen margarita, pina colada, or strawberry daiquiri can add hundreds of calories and over 50 grams of sugar (the daily limit, according to the FDA) to your daily diet. Bad for your health, and your waistline. Sarah-Jane Bedwell, RD, LDN explains, "When simple sugar is consumed in excess, the sugar molecules combine with proteins in the body and form compounds that can damage the skin's collagen. This, in turn, has an aging effect." Drinks on the rocks are typically lower in calories than frozen blends, or you can go for a glass of wine, like celebrity personal trainer and author of Eat This, Not That! for Abs Mark Langowski.

12. AND YOU DRINK AT EVERY MEAL

Bottomless mimosas at breakfast, pina coladas by the pool, sangria at sunset, and martinis at midnight. A big part of vacations is kicking back and enjoying a few libations—you deserve it. But you don't want to be boozing from start-to-finish at every meal. Not only are you consuming empty calories, but the alcohol will dehydrate your body, leading to fatigue and mistaking thirst for hunger. The best way to tackle vacation is by making a plan for when you're going to drink alcoholic beverages and how many you will consume, and be sure to continue to drink water between alcoholic beverages.

13. YOU DON'T MAKE TIME TO WORK OUT

One of the biggest reasons we choose to avoid working out on vacation? No time. Trying to squeeze in gym time when you have a packed vacation schedule can seem impossible. Plus, if you want to work out in the middle of the day, you either feel like you're interrupting other people's schedules or you feel left out if they're doing a fun activity. Make time to work out in the morning. Not only are morning exercisers most likely to stick with their fitness routine on the road, but this is also a way not to disrupt your travel buddies' schedules. Taking a walk before breakfast is an easy way to make time while on vacation.

14. YOU STAY UP LATE

Travel is already taxing on the body, but losing sleep is even more so. Typically, one of three things happens when you stay up late: You will either lose sleep if you try to maintain your sleep schedule, you end up sleeping in and missing your workout window, or you wind up so fatigued during the day that you won't have the energy to work out. Even worse, the later you stay up, the greater chance there is of you making poor decisions when it comes to ordering another drink or getting the late night munchies. Getting an adequate amount of sleep—around 7-8 hours a night—will help you feel rested, energized, and it can help keep your immune system strong so you can stay healthy on your trip.

15. OR YOU SLEEP AWAY MOST OF THE MORNING

Yes, your vacation may give you time to catch up on sleep, but sleeping in every day of your trip is one of the worst vacation habits for your waistline. According to a recent study, sleeping those extra hours can make it difficult to get rid of belly fat: people who woke up around 10:45 a.m. consumed 248 more calories a day, half as many fruits and vegetables and twice the amount fast food than those who set their alarm earlier. Besides gaining belly flab, you're also more likely to miss a workout if you sleep in.

16. YOU SKIP BREAKFAST

Sure those carb-heavy, hotel continental breakfasts are certainly not very appealing—or healthy—but that doesn't mean you should skip breakfast entirely. After examining twenty years of data on dieters who lost more than 30 pounds and kept it off for more than a year, we found that more than two-thirds of dieters ate breakfast every day. There's no excuse not to get in a well-rounded breakfast on vacation.

17. YOU DON'T SHARE

Vacationing is a time to treat yourself. You worked hard for this time off, and you deserve to enjoy it! We all enjoy not having to cook for ourselves every night, but getting treated like that can lead to overindulging. One way to stave off the extra pounds is to eat smaller portions by sharing your restaurant meals with your family or friends. This way you still can experience all the flavors, but another fork in the mix will help keep fewer calories from being shoveled into your mouth.

18. YOU DON'T KEEP YOUR NORMAL SCHEDULE

Even though vacation is a time to relax, that doesn't mean your typical daily schedule should fly out the window. Researchers at Brown University have already shown that an erratic sleep schedule can sabotage a healthy diet and workout regimen enough to promote weight gain. Try to maintain as much of your normal nutrition and exercise routine as you can—if you always start your day with a fiber/protein punch and cardio, continue to do that. With all the unknowns in travel, it's understandable that things might come up one day, and that's ok. As long as you maintain your commitment to prioritizing healthy foods and exercise, it doesn't matter so much how you do it as it does that you continue to do it.

19. AND PICK RESTAURANTS AT RANDOM

Most people spend a decent amount of time and effort researching and planning their trip, but many drop the ball on where they plan on going out to dinner. When you pick a restaurant just based on a flyer or ease of accessibility, you might be left sitting down to a fried chicken dinner. Not only should you research restaurants and make an eating-out plan ahead of time, but also take a look at the restaurants' menus online so you can see if they have options that fit into your diet.

20. YOU EAT FOR HOURS

Nothing beats sitting down to a sunset dinner and seeing the tabletop candles slowly dwindle down to a wick in their glass jars as the conversation continues to flow through the night. Vacations are a great time to reconnect with a spouse, family, and friends, but make this a priority in places besides a dinner table. When you linger at a dinner table longer, you're more likely to continue to pick at your food, even after you've had your fill.

21. YOU DON'T PLAN ACTIVITIES

So you decided to go on a non-fitness-related vacation. Fine by us! But just because you aren't on a mountain biking tour or hitting the slopes doesn't mean your vacation should lack adventure—especially if your hotel doesn't come equipped with a gym. Go sight running, scuba diving, play golf, play basketball, swim, kayak, ride bikes, walk along the beach, go sledding, rock climbing. Planning something for you and your family to do will give everyone a chance to be active, bond over a joint activity, and most will allow you to explore the area—lounging poolside won't.

22. YOU WEAR UNCOMFORTABLE SHOES

There's a reason the Boy Scouts and Girl Scouts' motto is "Be Prepared." Say you're shopping in town and end up running into a local who tells you about this great landmark a mile down the road. If you threw on a pair of flip flops when you ran out the door, odds are you're not going to take his advice and mosey over there spontaneously. Immediately you've lost the opportunity to get in an extra two-mile walk. And if you do end up going—and get blisters—you could be out of commission for a day or so. If you're leaving the hotel to walk around, make sure you're wearing comfortable shoes.

What other bad habits affect your waistline on vacation?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

11 Sleep Hygiene Tips to Sleep Better Tonight

ABSTRACT

Struggling with poor sleep? Discover 11 simple sleep hygiene tips to sleep better tonight, from a consistent schedule and a cooler bedroom to smarter caffeine, exercise, and tech habits. Learn how a personal trainer in Denver thinks about better sleep and recovery.

Research-Based Citations

1. Sleep hygiene basics work.
   A 2023 review in Medical Clinics of North America concludes that long-term improvements in sleep depend on good sleep hygiene: consistent sleep–wake schedules, bedtime routines, exercise, and avoiding late-day stimulants. PubMed

2. Exercise improves sleep quality.
   A 2021 meta-analysis in Frontiers in Psychiatry found that both physical and mind–body exercise significantly improved sleep quality and insomnia symptoms across adults, supporting your “exercise during the day” recommendation. Frontiers

3. Caffeine timing really matters.
   A 2025 paper in Sleep reported that 100–600 mg of caffeine increased sleep onset latency, reduced total sleep time, and lowered sleep efficiency—especially when consumed later in the day—supporting your advice to avoid caffeine several hours before bed. OUP Academic

Key Topics

• how to sleep better

• how to sleep better at night

• how to sleep better tonight

• sleep hygiene tips

• tips for better sleep

• natural ways to sleep better

• how to fall asleep faster

• sleep hygiene routine

• healthy sleep habits

• best bedroom temperature for sleep

• bedtime routine for better sleep

• how long before bed to stop caffeine

• does exercise help you sleep better

• how naps affect sleep quality

• blue light and sleep

• how to create a sleep-friendly bedroom

Frequently Asked Questions (FAQs)

• What are the biggest Thanksgiving obstacles to weight loss?

• Which Thanksgiving dishes are highest in added sugar?

• What are smart swaps for fried or bacon-wrapped appetizers?

• Is mushroom gravy healthier—and how much should I use?

• Cauliflower mash vs potatoes: which supports weight loss better?

• What are healthier soda alternatives at holiday meals?

• How do I make low-sugar cranberry sauce at home?

• Are store-bought pies worse than homemade for weight loss?

• How can I lighten stuffing without losing flavor?

• What portion-control strategies work best on Thanksgiving?

Sleep Habits / Photo: Andrea Piacquadio

Introduction

If you've been struggling with poor sleep, this list will help—it has helped my personal training clients! (It is from the article 11 Ways to Sleep Better Tonight.)

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List of Ways to Improve Your Sleep

1. Stick with a consistent sleep schedule.

That means going to bed and waking up at the same time every day. On weekends, you can vary your sleep schedule slightly, but try to keep the difference to one hour or less. Otherwise, staying up late and sleeping in on weekends can disrupt your body's circadian (sleep-wake) rhythms, giving you the equivalent of jet lag without ever leaving home.

2. Make your bedroom a sleep-inducing sanctuary.

It should be dark, quiet, and cool, with a comfortable, supportive mattress and bed pillows. To keep out unwanted light, consider installing blackout shades or heavy curtains. Block outside noise by installing double- or triple-pane windows, wearing earplugs, or using a "white noise" machine or one that generates soothing sounds that supposedly entrain your brain waves so you more easily reach delta (stage 3 or 4) sleep.

Keep the bedroom cool (many people prefer a temperature between 60 and 72°) and well ventilated, using a fan if need be.

3. Expose yourself to natural light.

Spending time outside, even on a cloudy day, will help keep your body's internal clock ticking properly and help you maintain a healthy sleep-wake cycle. It's best if you can expose yourself to natural light for at least 20 minutes first thing in the morning—by throwing open the curtains, sitting in a sunny window, or using a dawn simulator light or alarm clock.

4. Steer clear of heavy meals in the evening.

Having a large, spicy, rich, or fatty meal too close to bedtime can interfere with sleep and give you a whopping case of indigestion that keeps you up when you'd like to be snoozing.

It's best to finish dinner a few hours before bedtime; if you get hungry later in the evening, have a light snack with sleep-inducing foods that contain tryptophan (an amino acid the brain uses to make calming serotonin). Good choices are a handful of almonds and a banana. Having a cup of caffeine-free chamomile tea can also put you in the mood to snooze. (Avoid chamomile if you are allergic to ragweed; it could trigger a severe reaction. If you are, try another calming herb tea as a natural stress reliever.)

5. Avoid sneaky stimulants that interfere with sleep.

As you probably know, caffeine can keep you up at night, which is why it's best to avoid having coffee, tea, chocolate, and soda four to six hours before bedtime. Similarly, the nicotine and other chemicals in cigarettes can rev you up, so avoid smoking in the evenings if you do smoke.

While having a glass of wine or a cocktail (or two or three) can certainly make you sleepy, after a few hours of sleep, alcohol acts as a stimulant, leaving you susceptive to micro- (or full) arousals or awakenings and poorer overall quality sleep as the night goes on; this is another reason why it's best to limit alcohol consumption to no more than one or two drinks per day and to avoid it close to bedtime.

6. Exercise during the day.

Playing sports or working out can set you up for a good night's sleep—but the timing matters for some people. It's best to finish vigorous workouts by late afternoon to give your body temperature, heart rate, and other functions enough time to drop, postexercise, to set the stage for sound slumber. In fact, the 2013 National Sleep Foundation's Sleep in America poll, which included 1,000 adults between the ages of 23 and 60, found that people who exercise vigorously in the morning have the best sleep patterns, including better quality sleep and a lower likelihood of awakening feeling unrefreshed. It's fine to do relaxing exercises like yoga or simple stretches in the evening.

Personal Trainer Wisdom: Is there a better time to hire a personal trainer in Denver? Just kidding. Please visit your local gym, though, and start moving. Doctor's orders.

7. Banish technology from your bedroom.

Don't bring your laptop, your smartphone, or other high-tech gadgets to bed with you. The light alone from these devices can reset your body's internal clock; plus, using these devices tends to be stimulating, which isn't what you want before you turn in for the night. So unplug, shut it down, or turn it off. (Your bed partner will thank you.)

8. Give yourself a chill-out period before bed.

Avoid strenuous or stimulating activities or emotionally upsetting conversations in the hours before climbing into bed. Physically and psychologically stressful activities trigger the release of cortisol in your body, which increases alertness and arousal. Instead, establish a relaxing bedtime routine—taking a warm bath, doing some gentle stretches, listening to calming music, and the like—before going to bed. Also, be sure to dim the lights: Spending time in bright artificial light—from a TV or computer screen, for instance—tells your brain to stay alert rather than get sleepy.

9. Be smart about napping.

The truth is, napping can be a double-edged sword. Yes, a nap during the day may serve as a welcome pick-me-up, boosting energy, alertness, and productivity. But if you struggle with falling asleep or staying asleep at night, daytime napping will likely disturb your nighttime sleep patterns even more. If you do decide to nap, it's best to do it by mid-afternoon and limit it to no more than 30 minutes.

Personal Trainer Wisdom: Of the 7 regions of the world in which the residents have the longest lifespan, more than half take naps daily. Rest when needed, but don't overdo it, though...you definitely will be staring at the ceiling later that night.

10. Kick your pets—and even your— partner out of bed.

Research suggests that the number of people who let their pets sleep in their beds yet find their animals disturb their sleep is on the rise. As much as you love your dog or cat, it's not worth sacrificing precious sleep to be near your animal. Train your pet to sleep on his or her own bed on the floor—or outside your room.

Similarly, if your partner tosses and turns, kicks, snores, or otherwise disturbs your sleep on a regular basis, you may want to consider having separate beds. You can still have a strong, loving relationship without sleeping together; in fact, your relationship may even improve if you're both well rested.

11. Get out of bed if you can't sleep.

Don't lie awake counting sheep or worries or staring at the clock; get up, go to another room and read, or do something relaxing or monotonous until the mood to snooze returns. Otherwise, you could come to associate your bed with not sleeping—exactly what you don't want to happen!

Personal Trainer Wisdom: When I can't sleep, I take a nose-dive into a book until I fall sleep.

What other ways help you sleep better at night?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

Thanksgiving Dinner Calories: Personal Trainer Guide to a Lighter Plate

ABSTRACT

Curious how many calories are in your Thanksgiving dinner? Discover a personal trainer’s breakdown of turkey, stuffing, sweet potatoes, casseroles, wine, and more. Learn simple swaps, portion tips, and mindful strategies to enjoy Thanksgiving, control calories, and bounce back to your healthy routine.

Research-Based Citations

1. Holiday meals and overeating – Research on seasonal variation in energy intake shows that winter holidays, including Thanksgiving, cluster high-calorie social events and are linked with increased caloric intake and weight gain. Frontiers+1

2. Alcohol and eating more – An experimental study found that acute alcohol consumption can increase intake of energy-dense foods and alter attention toward high-calorie cues, which supports your point that wine or cocktails can lower inhibitions and lead to overeating at Thanksgiving. PubMed+1

3. Saturated fat and heart health – A 2024 umbrella review concludes that reducing saturated fat intake probably lowers cardiovascular events, underscoring your suggestion to limit turkey skin, butter-heavy sides, and creamy casseroles over time. PMC+1

Key Topics

• Thanksgiving dinner calories

• how many calories in Thanksgiving dinner

• Average Thanksgiving plate calories

• healthy Thanksgiving plate

• lower calorie Thanksgiving sides

• healthy thanksgiving stuffing

• healthy sweet potato Thanksgiving recipe

• green bean casserole calories

• mashed potatoes calories Thanksgiving

• turkey skin calories and fat

• Thanksgiving alcohol calories

• mindful eating on Thanksgiving

• Thanksgiving weight gain prevention

• personal trainer Thanksgiving tips

• how to enjoy Thanksgiving and lose weight

• balancing indulgence and healthy eating

• returning to healthy routine after holidays

Frequently Asked Questions (FAQs)

• How many calories are in the average Thanksgiving dinner plate?

• Is it okay to eat whatever I want on Thanksgiving if I usually eat healthy?

• How can I lower the calories in my Thanksgiving turkey without losing flavor?

• What are healthier alternatives to traditional stuffing and mashed potatoes?

• How many calories are in common Thanksgiving sides like sweet potatoes and green bean casserole?

• Does turkey skin really increase saturated fat and heart disease risk?

• How does drinking wine or cocktails affect my Thanksgiving calorie intake?

• What are some lower-sugar options for cranberry sauce and desserts?

• Can I prevent holiday weight gain while still enjoying Thanksgiving foods?

• How should I get back to my normal healthy routine after Thanksgiving?

• How much should I reduce portions if my goal is weight loss during the holidays?

• What simple plate “swaps” help balance indulgence and nutrition on Thanksgiving?

Thanksgiving Weight Loss / Photo: cottonbro studio

Introduction

You should be able to eat whatever you want on Thanksgiving…..right??? I think so (as long as you have a consistent, healthy eating regimen). Suppose you were interested in learning about the caloric truth of your favorite eating holiday and finding a modest approach. In that case, you probably want to scan the breakdown of the traditional plate below (from the recent Consumer Reports article "How Many Calories Are in Your Thanksgiving Dinner?").

According to the Calorie Control Council, many Americans eat around 4,500 calories at the Thanksgiving feast. But the meal we created contains less than half that, yet still provides plenty of food.

1. Turkey

This 3-½ oz portion of white meat with skin (about the size of a deck of cards) delivers just 177 calories, 6 g of fat and 30 g of protein. The same amount of dark meat with skin has 206 calories, 10 g of fat and 27 g of protein. To lighten the calorie load, skip the crispy skin and save roughly 30 calories per serving.

“The skin is also very high in saturated fat, which can raise your blood cholesterol level and increase your risk of heart disease and stroke,” says Consumer Reports’ dietitian Maxine Siegel, R.D.

Personal Trainer Wisdom: As great as it tastes, you may want to ditch the dark meat and skin and save the calories for a glass of wine instead (if you're focused on weight loss during this time).

2. Stuffing

We spooned out ½ cup of stuffing (the size of an ice cream scoop), adding about 195 calories to the plate.

But in addition to that rather hefty calorie count, the stuffing contains 480 mg of sodium. Making a healthier stuffing requires just a few tweaks. Most of that sodium comes from broth, so you can reduce it by using a low-sodium version.

And to lighten the calorie count, add chopped veggies like carrots and celery. That way you’ll be eating less stuffing and more lower-cal vegetables in the same ½-cup portion.

Personal Trainer Wisdom: The stuffing is my favorite. I'd hate to remove it from my plate. If you can control how it's made, minor modifications like removing the butter can go a long way.

3. Sweet Potatoes

Four ounces (equivalent to 1 medium sweet potato) of home-made candied sweet potatoes adds 187 calories. These nutritional powerhouses are brimming with antioxidants that help fight inflammation and may protect against some types of cancers.

The problem is that candied sweet potatoes are also high in sugars. True, sweet potatoes naturally contain some sugars, but just about 7 grams. This serving of candied sweet potatoes has 20 grams of sugars, meaning that 13 g, or about 3 teaspoons, of sugars are added.

To get the sweet potato goodness without the added sugars (and calories) opt for a plain baked sweet potato (103 calories), or roasted sweet potato chunks (about 120 calories per cup).

Personal Trainer Wisdom: If you love pie and other treats, maybe you should save your sweet tooth for dessert.

4. Green Bean Casserole

This classic dish containing green beans, cream of mushroom soup, and crispy fried onions comes in at 227 calories for a 1/2-cup serving, (we used the recipe on the Campbell’s Condensed Cream of Mushroom Soup label.)

That’s a big calorie investment, especially considering that half a cup of plain green beans has only 20 calories.

As a lighter alternative, consider serving green beans almondine—steamed string beans sauteed in a small amount of butter, tossed with slivered almonds and lemon juice.

Personal Trainer Wisdom: Green bean almondine is my alternative to the casserole, but it is not a worthy substitute for most people. Keep this serving in check.

5. Mashed Potatoes

One cup of mashed potatoes made with whole milk, butter, and salt adds 237 calories to the tally. For a lighter version, try using lower-fat milk, or replacing some of the butter and milk with low-sodium chicken broth.

Personal Trainer Wisdom: Once again, the amount of dairy in this side dish will determine how long you work out with your personal trainer on Friday.

6. Gravy

A ¼-cup ladle of gravy pulls the whole meal together at an economical 25 calories. But store-bought gravy, like the one we used, is high in sodium (about 300 mg per serving), so don’t go overboard. If you make your own using the turkey drippings, separating out the fat and using little salt will yield an even lower-cal gravy that’s also lower in sodium.

Personal Trainer Wisdom: What if you remove the gravy and spread your mashed potatoes on top of the turkey instead? It's just a thought. I'm trying here.

7. Cranberry Sauce

This quintessential Thanksgiving side dish packs 102 calories per 1/4-cup serving. Since the berries are tart, most recipes—like the one from the Ocean Spray Cranberry package we used—call for a lot of sugar. An easy fix: Use less sugar in your recipe, and consider adding some cinnamon, cloves, and orange rind to help enhance the sweetness of the sauce.

Personal Trainer Wisdom: Accept that this side dish is a sugar bomb. It is the "quintessential" dessert for dinner. Choose how you want to spread your sugar intake throughout the day.

8. Cornbread

This 3-inch by 3-inch square and adds about 198 calories to our plate. Siegel’s advice: “If there’s butter on the table, skip it. A pat of butter adds another 35 calories and about 4 g of fat. Thanksgiving dinner tends to be high in both fat and calories, and this is an easy place to avoid adding more.” Or you could consider choosing among the starchy foods—stuffing, mashed potatoes, cornbread (or rolls). Have one or two, but not all three.

Personal Trainer Wisdom: Enjoy your cornbread- I do! Skip the butter, though.

9. Wine

Whether you choose red or white, a 5 fl oz glass has about 125 calories. And the calories aren’t the only reason to stick to one glass. Studies show that alcohol lowers your inhibitions, so you may not make the best dietary choices or you may eat more.

Meal Total = 1,473 calories

Personal Trainer Wisdom: Without a doubt, I'm willing to sacrifice some of the Thanksgiving dinner calories for an extra glass of wine. What are you willing to exchange? Although the plate described above is only 1,473 calories, it still exceeds the standard recommendation of 300-500 calories. It doesn't even include the average 300-1000 calories during the appetizer hour or the 200-1000 calories for after-dinner drinks and desserts. Don't beat yourself up, and enjoy this day with family and friends. Just be conscious of its caloric costs and return to a healthy routine the next day.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients reach new fitness heights and achieve incredible weight-loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers personal training experiences in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!