2016 was dubbed by many as the year of the butt. But so was 2015. And 2014… 2013…

So we can deduce from this derriere deja vu that having a proud, strong, toned, lifted, and all around shapely booty is not a fad we should expect to see fade anytime soon. But pumping up your buns isn’t just about building a physique that’s en vogue; strong glutes are a boon for overall health, helping to reinforce good posture, prevent back pain, and improve athletic performance. And because they contain the largest muscle in the human body—the gluteus maximus—targeting your glutes can help maximize your caloric burn.

If any of those benefits appeal to you (and at least one or two should) you’ll be wondering about the best strategy for targeting your rear in your workouts. “The best glute building programs include a variety of exercises,” says Rob Sulaver, C.S.C.S., CEO and founder of Bandana Training. “There is no one perfect exercise that will give you the bubble butt of your dreams.” But the following four moves are on most trainers’ shortlists of best butt lift exercises, and can be done with little to no equipment.

4 Best Butt Lift Exercises Using Body Weight

Squat

It’s the first word out of many fitness professionals’ mouths when asked about bolstering bootyliciousness, and its popularity is well deserved. It’s an extremely effective butt builder, and if you’re a strength-training newbie, you can start with bodyweight squats in the comfort of your own home—no equipment necessary!

“To maximize the effectiveness of the squat, you have to feel your glutes throughout the movement,” says Trevor Thieme, C.S.C.S., Beachbody’s fitness and nutrition content manager. “Actively engage them—don’t just drop down and stand back up mindlessly.”

To perform the bodyweight squat, stand with your feet hip to shoulder-width apart with your arms by your sides. Keeping you back flat, push your hips back (imagine you’re closing a door with your butt) and then “sit back” into the movement as you raise your arms in front of you. Feel your glutes stretch as you lower your body until your thighs are at least parallel to the floor. Pause, and then stand back up, contracting your glutes forcefully as you return to the starting position.

Make it harder: Do the dumbbell squat, holding a pair of weights at arm’s length by your sides as you perform the exercise.

Quadruped Hip Extension

This exercise is a great butt-building movement that requires nothing in the way of equipment. Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Keeping your right knee bent 90 degrees, raise your right leg behind you until your upper leg is in line with your torso (your lower leg should point toward the ceiling). Hold for 10 seconds, and return to the starting position. Repeat with your left leg. Continue alternating sides.

Make it harder: If you have a workout partner, you can have them apply light pressure to your heel as you push up to increase the challenge and the butt-sculpting payoff. No partner? Ankle weights will also do the trick if you have access to them.

“If you don’t have a partner or ankle weights, don’t worry about it—most people will find this exercise challenging without added resistance,” says Thieme, adding that it’s also an ideal exercise for ‘re-activating’ your glutes if you work a desk job. “If you have niggling aches that are caused or exacerbated by sitting all day, this exercise is a must-do.”

Step-Up

For NYC trainer Dominique Hall’s money, the step-up is a dependable booty-building move. The reason: Working one limb at a time—what fitness pros call “unilateral training”—creates instability, which can not only increase muscle activation throughout your body (especially in your glutes and other core muscles), but also help iron out muscle imbalances.

Set up for this booty blaster by placing your left foot on a box or bench. Your hip, knee, and ankle should all be bent 90 degrees. Keeping your chest up and shoulders back, push your body up with your left leg until it’s straight (keep your right foot elevated). Squeeze your glutes at the top of the movement, and then lower your body back to the starting position under control. Perform equal reps on both legs.

“Make your pace on the way up a one-count, and your pace on the way down a three-count,” recommends Hall, adding that the slower you go down, the longer you’ll keep your muscles under tension, optimizing a key growth trigger.

Wanna switch things up? Stand with your left side to the bench instead of facing it head-on, and step up laterally. “The change of direction will hit your glutes in a different way,” says Hall.

Make it harder: Hold a pair of dumbbells at arm’s length by your sides as you perform the exercise.

Glute Bridge

Sulaver is a big fan of the glute bridge, which most people can master fairly quickly. “It’s a simple move that can provide a great deal of muscle activation,” he says. “You’re going to feel that booty working hard.”

Lie on your back with your knees bent, feet flat, arms by your sides, and palms facing down. Squeeze your glutes, raising your butt off the floor until your body forms a straight line from your knees to your shoulders. Pause, and then slowly lower yourself back to the starting position.

Make it harder: Although typically a bodyweight exercise, you can increase the challenge by placing a weight on your hips (a sandbag is ideal, but a dumbbell or a barbell will also work). Another way to boost the intensity: Perform the move with both feet on a bench instead of the floor, or place just one foot on the bench while keeping the other elevated (a move called the elevated single-leg hip raise).

Next on your tour of best butt lift exercises: the strategic, targeted sculpting routines and nutrition plan of Leandro Carvalho’s Brazil Butt Lift program. You can find it, along with hundreds of other workouts, streaming now at Beachbody On Demand!

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Mindfulness, the practice of directing your awareness to the present, is the latest buzzword in the wellness community — and for good reason. Not only can you use mindfulness to boost empathy, sleep better, and reduce your stress levels, you can also use it to better your relationship with food.

That’s right — mindful eating is a real practice, one that can help shape your body as much as it shapes your eating philosophies.

Read on to learn how to harness the power of mindfulness to choose healthier foods, lose weight, and actually enjoy the process of eating — no guilt or self-judgment necessary.

What Is Mindful Eating?

Mindful eating, which is sometimes called intuitive eating, is the practice of being present as you eat, says Krista Haynes, R.D. and Beachbody Nutrition Manager. It’s about giving your full attention and focus to noticing the way your food tastes, smells, looks, and how it makes you feel.

Josh Klapow, PhD, a clinical psychologist and co-host of “The Web” radio show, adds that mindful eating is about “appreciating that the process of eating is complex and highly fulfilling.”

Klapow compares mindful eating to mindful existence: “It’s not unlike taking a minute to look at a flower or experience being in nature,” he says. “We can either rush through it with a passing appreciation, or we can spend several minutes and take the entire environment into our senses. Mindful eating is the exact same thing.”

Can Mindful Eating Help You Lose Weight?

“By itself, mindful eating is not a weight-loss cure, but as part of an approach or tool it can catapult healthy eating and weight loss,” says Klapow.

That’s because being conscious of what you’re putting in your body is key to choosing healthier, more nourishing foods. Haynes says mindful eating shifts the focus from calories and numbers to how certain foods make you feel. “You begin to understand how food is energy and nourishment versus a passive event void of pleasure,” she adds.

Limiting distractions also plays a big role in what and how much you consume. When you eat while distracted, you’re more likely to overeat, make poor food choices, and ignore signs of physical discomfort or fullness.

Mindful eating helps you eliminate these distractions so you can become more in tune with your body, says Paige Bente, M.S., R.D. and Beachbody Nutrition Manager. “This can help you establish a healthy relationship with food, lose weight, and avoid the deprivation-binge cycle,” she says.

9 Mindfulness Tricks to Help You Eat Smarter

1. Pause before you eat to ask yourself why you’re eating

A big component of mindful eating is the quest to understand why you’re eating. Before you reach for the chips and salsa or dive into your lunch at 10 a.m., take a moment to notice how your body feels.

Is your stomach gurgling? Do you feel lightheaded or tired? Are you thirsty? Consider your environment as well. Are you bored? Do you feel the urge to procrastinate on work?

“Because so much of eating happens without awareness, the pause itself allows us to make eating [more] purposeful,” says Klapow.

2. Chew each bite thoroughly and savor it

Before you roll your eyes at this one, consider the fact that there are times when you inadvertently slurp, scarf, or completely inhale your food, either out of extreme hunger or bad habit.

Not only can this hinder proper digestion (and potentially scare your dinner guests), it also means you miss out on the complex textures and flavors of your food, Haynes says.

When you chew well, on the other hand, you register each salty, sour, or sweet flavor as it hits your mouth, which helps you savor your food more thoroughly.

“[Chewing] allows you to get more out of each bite while also slowing down the eating process,” says Klapow.

Resist the urge to wolf down your food; instead, focus on eating one small bite at a time and chewing it completely before you swallow it.

3. Drink water before meals

Preliminary research has shown that drinking water before a meal may prevent you from overeating (not to mention help you stay hydrated), but the simple ritual also has the power to shake you out of autopilot mode and bring you into the present.

“It can prevent the automatic eating cycle by slowing down your mind prior to eating, allowing for concentration and focus on the process of eating to come,” says Klapow.

4. Eat vibrant, flavorful foods

Whenever possible, choose colorful, fresh, unprocessed foods for your meals and snacks in the proper portions. Since mindful eating teaches you to notice the subtle flavors in foods by slowing down and taking small bites, you’ll develop a better taste and appreciation for naturally healthy, whole foods.

“This could ultimately entice you to choose carrots with a natural sweetness over a sugary treat, or whip up some vegetables because you love the flavor instead of drowning them in dressing or cheese,” says Haynes.

5. Eat without distractions

Close your laptop, switch off the TV, and step away from your desk. Mindful eating is about focusing solely on the food in front of you, not your emails, a magazine, or the latest episode of New Girl.

Even listening to music or podcasts can be too distracting — research shows that the noise your food makes when you eat can significantly influence how much food you consume. This “Crunch Effect” suggests you’re likely to eat less if you’re aware of the sounds you make as you eat. When you drown out that noise with earphones, though, you can end up consuming more.

“Think of it like meditation,” Klapow says. “It’s hard to meditate when people are talking to you, standing in front of you, or when your thoughts are drawn away.”

In the same vein, it’s challenging to eat mindfully — to savor your food and notice your body’s satiety signals — if your attention is scattered. The research agrees: Eating while distracted can lead to overeating, while attentive eating can help you lose weight.

6. Wait before getting seconds

It takes your brain about 20 minutes to receive the signal from your gut that you’re full. It’s easy to overeat in that small window of time, which is why it’s a good idea to take a break before loading up your plate for round two.

This waiting period gives you time to process the food you’ve eaten, Klapow says, and allows you to make a conscious choice about whether or not to get a second helping, rather than heading back to the kitchen out of habit.

7. When you feel the urge to snack, make a cup of tea first

According to Klapow, “urges to eat are often [just] urges for oral sensation fulfillment.” In other words, oftentimes you aren’t actually hungry, you’re just craving the ritual of indulging in something.

When this is the case, make yourself a cup of tea. Try black or green tea for a boost of caffeine, peppermint or unsweetened hibiscus for a strong flavor, or rooibos tea with fresh lemon, ginger, and apple cider.

The process of boiling the water, steeping the tea, and sipping it usually cancels out the snacking urge, Klapow says.

8. Take note of your cravings

If you’re practicing mindful eating for the first time, Bente recommends using a journal to record how you’re feeling, identify your cravings, and make note of when and where you’re eating.

Recognizing your cravings when they happen, Klapow says, allows you to make a conscious decision whether to indulge or not. Not just that, but taking note of your eating habits and environment can help you figure out what you need to adjust to eat more mindfully.

If you always eat lunch in front of your computer, for example, then wind up feeling uncomfortably stuffed, you can try trading your screen time for 20 minutes of eating in peaceful silence.

9. Eat with joy, not judgment

When you’re trying to lose weight, it’s easy to become so concerned with what and how much you eat that you forget to actually enjoy your food.

Of course, it’s important to understand the nutritional value of the things you’re putting in your body, but if you’re overly preoccupied with counting calories, you’re likely to experience a lot of self-imposed guilt and judgment.

Instead of approaching meals with dread or fear that you might overeat, approach them with a sense of joy and excitement. Savor each delicious, healthy bite and revel in the process of nourishing yourself and taking care of your body.

When you’re kind to yourself and take genuine pleasure in eating, Bente says you’re more likely to honor your body and eat only to the point of fullness.

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If you’re about to embark on a cleanse, or are considering doing the Beachbody 3-Day Refresh or Ultimate Reset, you’re likely wondering how you’ll react to the cleanse. While resetting your body, eating clean, and infusing your body with nutrients, you are undoubtedly expecting dramatic results such as weight loss and more energy. But perhaps the most startling response to a cleanse occurs in your bathroom. As you clean up what you put in your body, you kick start your body’s natural detoxing function: elimination.

Normally, you do your thing, try not to look too closely, and flush. But during a cleanse, poop becomes a little more interesting. That might be because you’re likely to have a lot more of it, so your viewing opportunities are more frequent.

But this can be problematic because, the more you look, the more questions you may have. And when weird things seem to be happening in the can, it’s hard to know who to ask. Should the poops be long or short? Should they float or sink? Is what’s going on actually normal? We asked the experts.

7 Things That Might Happen to Your Poop on a Cleanse

1. You’ll poop more often

“The changes you see will vary, depending upon your former lifestyle,” explains Tianna King, R.N., a holistic nurse based in Santa Monica, California. If you previously ate a diet high in animal protein or relied on fast food or packaged foods, and ate only a small amount of fruit and vegetables, chances are your fiber intake was on the low side. As a result, your bowel movements were likely to be less frequent and you may have also experienced some constipation.

When it comes to elimination frequency, almost anything goes. “Doctors typically claim that everyone’s ‘normal’ is different — one person might go daily and another might only poop once or twice a week,” says King. “This variation might be ‘normal,’ but infrequent bowel movements are not necessarily healthy.”

Ideally, transit time of food in and out should be around 24 to 36 hours. (You can take the beet test to check yours: Eat some beets and notice how long it takes for your poop to become tinged with pink.) Generally, the less fiber you eat, the slower things move along. So, one of the first things that you should notice during a cleanse is that when you start to add more fiber and water, you’ll speed things up and poop more often.

2. Bye, bye constipation

In addition to pooping more, you should find it much easier to do so, especially if you are used to some constipation. When you go on a cleanse, you tend to dramatically increase the amount of water you take in — both through liquids and the plant foods you juice or include in your healthy meals. Plus you tend to bump up your fiber intake from increased plant foods and sometimes from shakes and fiber supplements that may be part of the plan you are following.

“Water helps transit, and fiber creates softer and bulkier stools that are easier to pass,” explains Ankur Jain, M.D., a board-certified gastroenterologist and hepatologist based in Honolulu, Hawaii.

Although it’s hard for researchers to determine exactly how many people are constipated, one research study published in the American Journal of Gastroenterology found that 63 million adults in North America experienced difficulty pushing things along, so to speak.

The two most common causes of constipation are too little water and too little fiber. The standard American diet typically includes meat and dairy, processed foods, and fast-food meals — all of which tends to be low in fiber. American adults get only around 15 to 20 grams of fiber per day on average, according to U.S. Department of Agriculture. For some perspective, the 2015-2020 Dietary Guidelines suggest that adults consume 25 to 33 grams of fiber each day.

Keep in mind that this is by no means a maximum because the healthier you eat, the more fiber you’ll get. Vegans eating a whole food plant-based diet can get 60 to 100 grams per day. Not surprisingly, studies show that vegetarians and vegans who eat more plant foods also have more bowel movements. One caveat: Dramatically increasing your fiber intake can cause stomach discomfort if you’re not used to it.

You’ll also need to make sure you get plenty of water as you increase your fiber intake. “Fiber absorbs more water from your gut, so you need to increase your fluid intake when you increase your fiber,” recommends Jain. During both cleanses, upping your intake of water is very important.  3-Day Refresh followers mix Fiber Sweep and Vanilla Fresh with filtered water to increase water intake and since water has zero calories.

3. Poops should be large and firm, yet light

“A healthy stool should not be hard and rocky, ” explains Christine Gerbstadt, M.D., R.D., a physician at Walter Reed Bethesda and the author of Doctor’s Detox Diet. “It should be formed, but soft.”

While feces can vary, depending on what you eat and drink, certain shapes, sizes, and consistencies reflect better gut health. Researchers at a hospital in Bristol, England, established a visual chart to help aid physicians and patients in determining stool status. The Bristol Stool Form Scale illustrates typical types of feces. The soft, sausage-like smooth stools in Types 4 and 5 are considered optimal.

4. Stool color can vary

Normally, feces fall in the light-to-dark brown spectrum. But the phytochemicals in plant foods produce vibrant colors that may leak into your stools. Medications and vitamins can also cause changes in stool color.

Here’s a cheat sheet if you dare to glance into the toilet before flushing:

Green: Good on you for eating your leafy greens! Iron supplements or green food coloring can also cause a greenish tinge. Or it could be from bile that hasn’t been broken down by your body because it moved too quickly through your intestine, which may accompany diarrhea.

Yellow: Gluten could be the culprit. But it could also be something like celiac disease or another malabsorption disorder that leaves behind excess fat.

Red: You’ve been eating a lot of beets, tomato juice, cranberries, or foods with added red coloring.

Black: Maybe you ate black licorice or took iron supplements. Pepto Bismol may also darken your feces temporarily since it contains bismuth subsalicylate.

Important! If your stools are black or red (and you don’t think it’s food related) you should speak to your doctor since this could indicate bleeding in your GI tract.

5. Bloating, gas, and diarrhea happens

If you’ve gone from a no-veg or little-veg diet to suddenly adding lots more, your body may protest as it adapts. “Increasing your fruits and vegetables always improves your diet quality, but if you do it quickly, you might experience unexpected bloating and gas,” explains Dr. Gerbstadt.

And the type of cleanse you do might produce slightly different effects. “If you do a juice fast, you might actually be taking in low amounts of fiber and, coupled with the high carb content, you might experience dumping syndrome — which is basically diarrhea on steroids,” she says. The solution? Work up to super high fiber gradually, and include smoothies over juices to keep the fiber.

6. Pee may change, too

As you take in more fluids and plant foods that are high in water, you’re likely to urinate more often. “The color of your urine may become paler, which is a good thing,” explains Gerbstadt. Clear or pale yellow urine, as opposed to bright yellow or dark brown, reflects an adequate level of hydration.

7. Post-cleanse, poop should stay the same

If you return back to the same old eating habits after a cleanse, your bowel movements may go back to what they were also. So, rather than use your cleanse as a vacation from poor eating habits, use it as a starting point to add more whole plant foods, fiber, water, and phytochemicals forever. That way you’ll continue to reap the benefits of weight control, health, and more energy.

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We all know that breaking old habits is tough. I had a hard time getting back into the habit of exercising daily after I’d let it slip away, citing the hectic, energy-sapping lifestyle of a chef as the culprit and rationalizing my lack of motivation with excuses like, “I’m on my feet all day at work. That’s all the exercise I need.”

The truth was, I was fooling myself, and as time went on, I felt the effects: lower energy, higher stress, an expanding waistline, stiff joints, just to name a few. At first I thought I needed more rest, but that wasn’t it. The answer was more activity, good activity, the kind that gets your heart pumping and stretches and tones your muscles.

So, I started doing my sister’s program, 21 Day Fix. The first few weeks were brutal. I couldn’t keep up, had to modify often, felt drained afterward and had a hard time being on my feet when I was working. I thought about quitting because it felt like my lifestyle couldn’t support this much energy expenditure, but I had committed to 21 days and I was going to give it a chance.

Man, am I glad I did. By week three my body seemed to get the message: it was going to have to keep up. The soreness started to subside. It was there, but in a good way. My energy level shot up, and I found myself feeling much lighter on my feet while working. I was focused, had less stress, and was sleeping like a bear (something that had eluded me for quite some time, and which I’d also been blaming on the stress at work).

Looking back on it now, that two-week struggle seems so tiny in comparison to all the benefits I’ve been reaping since, and I’ve learned something, or perhaps re-learned something about perspective. In a very short period of time, a thing that had seemed so daunting was transformed into something I woke up looking forward to. The 30-minute workouts I’d derided as “feeling like an hour” suddenly had me saying, “wait, I’m done already?”

What had changed? Sure, my body had grown stronger. The body is an amazing machine, and the transformations it’s capable of with just a few weeks of dedicated exercise are remarkable, but it was more than that. Not only had my body accepted the change, my mind had embraced it as well. I had fought through the inevitable failures, uncovered untapped capacities, and through committed repetition I’d begun to succeed. The success was euphoric, and it brought me back for more. In short, I’d formed a new habit.

I’m sure many of you have committed to at least one of Beachbody’s many, fun and effective exercise programs, so you know the kind of change I’m talking about. That’s why I’m writing to say that the struggle, the inevitable failures, the perseverance and euphoria of uncovered potential, all the agony and ecstasy of lifestyle change doesn’t end with your workouts. I’ve heard Autumn say “You can’t out exercise a bad diet” so many times it’s become a kind of mantra.

Research suggests that what you put into your body isn’t just as important as your exercise, it’s more important! If you want to transform your body and improve your overall health and well-being, what you eat is more important than how often you work out, and that means shifting from passive eating to active eating.
In short, it’s time, once again, to form a new habit.

What Is Passive Eating?

What do I mean by passive eating? Passive eating is when take what’s put in front of us and put it into our bodies without asking questions.

Let’s look at how we got to passive eating. World War II saw massive advances in the industrial production of foods of convenience. Hundreds of thousands of soldiers needed rations, and that meant food had to be produced quickly and cheaply. It had to be non-perishable and ready-to-eat. While all of this was great for the war effort, it wasn’t so great when that approach was transferred to the home front.

Once the war ended, the market highly-processed convenience food dried up, and the companies that made turned to the average American. And while they did save people time and money, it was at the expense of our nation’s health and well-being. Here we are, 72 years later, fighting another war, the war on obesity. Our nation is suffering from alarming rates of not only obesity, but all its related degenerative diseases. Heart disease, hypertension, diabetes, you name it. Many experts believe it can be traced back to our modern diet, riddled with salt, sugar, saturated fats, and preservatives and stripped of so much of its natural fiber and nutrients, served up in ridiculous portion sizes that are totally out of balance.

The 80’s saw a so-called food revolution, with food-processing companies marketing new “healthier” versions of the same old junk food. The formulas were simple, take the fat out and replace it with sugar and call it “fat-free.” Or take the sugar out, replace it with a manufactured, indigestible chemical and call it “sugar-free.” But America’s health kept declining and its waistline kept growing. What’s worse, we got discouraged. It seemed there was no point in trying. You could hear it in people’s expressions, “Everything gives you cancer,” “It’s all gonna kill you eventually”; it’s easy to fall into despair when you try to change for the better only to find out you’ve been duped. But there is an answer, and it’s really quite simple: America needs to get cooking again.

How to Take a More Active Approach to Your Diet

There’s only one way to really know what’s going into your body and that’s to prepare it yourself, but just like it doesn’t take hours a day in the gym to get in shape, it shouldn’t take hours in the kitchen to prepare a healthy, balanced, unprocessed, whole-food-based meal.

You do, however, have to commit to the process of cooking. Like Autumn always says, “If you want something you’ve never had, you’re going to have to do something you’ve never done.” Sure, there’s rice in the supermarket that’s ready to eat in five minutes, but there’s not much left in it that’s worth eating anymore.

That can of soup is pretty convenient, but have you read the list of ingredients? If the first ingredient after water is corn syrup, it’s not soup, it’s hot tomato candy. Gross! Everything is better when it’s homemade, even if you’ve never cooked before. With a little guidance, a little time, a healthy dose of commitment and some tolerance for failure early on, even if you’ve thought of yourself as a “terrible cook.” you can learn to make healthy, delicious, homemade meals that don’t take all day in the kitchen or empty your wallet.

Autumn and I firmly believe in that truth, and it’s our experience of that reality that lead us to create Fixate. It’s not like a lot of cooking shows that are designed mostly for entertainment and “food-porn,” where people watch and say, “that looks good,” but rarely make any of the recipes. We wanted a show that’s practical, that would help real people on real schedules prepare their meals on a regular basis.

Just like Beachbody’s realistic and achievable approach to physical fitness has helped millions of people change their perspective on exercise, unlock their potential and move from a passive to an active lifestyle, our cooking show is designed to give you those same results in the kitchen. It just requires a reasonable amount of commitment, perseverance, and patience to achieve results that will pay you back ten-fold.

I’d like to wrap up by saying one more thing. Autumn always talks about how you shouldn’t treat your workouts as something to just get through. Rather, you should see them as a moment you take out of your busy day to spend some time on you, a moment to leave the stress behind and enjoy some well-deserved self-care.

It’s exactly the same with cooking. Preparing a healthy dish with the natural, whole ingredients that nature intended is a beautiful thing. It’s a moment to focus on you, on nourishing your body and your soul, to connect with and be grateful for the gifts that nature has provided. Grasp it, indulge in it, for that moment let the worries of the day slip away.
Be in the moment and let the outcome take care of itself, and you’ll find yourself not only preparing healthy, delicious, successful dishes, but also looking forward to the next one.

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This light and healthy vegetarian meal prep is a veggie lover’s dream come true – leafy greens, onions, and mushrooms are daily staples, with everything from spaghetti squash to cabbage to asparagus to round out the meals. It’s also the perfect menu to transition from winter to spring. Hearty Chickpea Vegetable Soup will fill you up on blustery days and cool and crisp Hummus Veggie Wraps are a welcome prelude to spring.

Even if you’re not strictly vegetarian, this meal plan is an excellent menu to try out for a week. You’ll get your daily recommended servings of protein from familiar sources like eggs, yogurt, and Shakeology, so it’s a good choice for those who want to try a week of vegetarian eating without taking the plunge into other vegetarian sources of protein like tofu, tempeh, and seitan.

Stock up on mason jars or your favorite air-tight storage containers and take the comprehensive grocery list below to the store. Then, get busy in the kitchen on meal prep day with our easy to follow, step-by-step guide to prepare all of your meals for the week in a single afternoon.

Here’s what all of your delicious vegetarian meals will look like when you’re done:

This Vegetarian Meal Prep Follows the 21 Day Fix Meal Plan

Even though this meal prep follows the 21 Day Fix meal plan for the 1,500-1,800 calorie level, anyone wishing to prepare a week’s worth of healthy meat-free meals can follow or adapt this plan, including those following other Beachbody meal plans like Country Heat, 22 Minute Hard Corps, The Masters Hammer and Chisel, and CORE DE FORCE. All of these programs use the color-coded Portion Fix containers to easily measure portions and eliminate the need for counting calories. The green container is veggies, purple is fruits, red is protein, yellow is carbs, blue is healthy fats, and orange is for seeds and dressings.

Each day at the 1,500-1,800 calorie level you’ll eat:

4 green containers
3 purple containers
4 red containers
3 yellow containers
1 blue containers
1 orange containers
4 teaspoons

Not familiar with Portion Fix? Find out how Portion Fix can make losing weight simple.

These are the Healthy Meals You’ll Eat this Week:

Breakfast (M/W/F): Seasonal Omelette with Whole Grain Toast

Breakfast (T/Th): Lemon Ricotta Pancakes with Banana

Shakeology Snack (M/T/W/Th/F): Banana Shakeology Smoothie

PM Snack (M/T/W/Th/F): Greek Yogurt with Citrus and Seeds

Lunch (M/W/F): Chickpea Vegetable Soup

Lunch (T/Th): Hummus Veggie Wrap

Dinner (M/W/F): Easy Spaghetti Squash Lasagna

Dinner (T/Th): Zucchini Noodle Stir Fry

VEGETARIAN MEAL PREP BREAKFASTS

M/W/F: Seasonal Omelette with Whole Grain Toast (2 eggs, ¼ cup mushrooms, ¼ cup spinach, ¼ cup asparagus, ¼ cup onion, 1 slice whole wheat toast, 2 tsp. coconut oil = 1 green, 1 red, 1 yellow, 2 tsp. )

T/Th: Lemon Ricotta Pancakes (¼ cup + 2 Tbsp. part skim ricotta cheese, 3 eggs, ½ cup rolled oats, 2 tsp. fresh lemon zest, ½ large banana, 2 tsp. coconut oil, ¼ lemon juiced = 1 purple, 2 red, 2 yellow, 2 tsp.)

VEGETARIAN MEAL PREP SNACKS

Daily Shakeology Snack: Banana Smoothie (½ large banana, 1 scoop Shakeology, water, ice: 1 purple, 1 red)

Don’t have Shakeology yet? Get all of the Shakeology flavors here.

Daily Afternoon Snack: Greek Yogurt with Citrus and Seeds (¾ cup 1% plain Greek yogurt, 1 medium orange, 1 Tbsp. chia seeds = 1 purple, 1 red, ½ orange)

VEGETARIAN MEAL PREP LUNCHES

M/W/F: Chickpea Vegetable Soup (1 cup garbanzo beans, 1 cup vegetable broth, 1 cup swiss chard, ¼ cup onion, ½ cup mushrooms, ¼ cup carrots, 1 clove garlic, 1 tsp. Italian seasoning, 1 tsp. olive oil = 2 green, 2 yellow, 1 tsp.)

T/Th: Hummus Veggie Wrap (2 large swiss chard leaves, ¼ cup hummus, ¼ cup red bell pepper, ¼ cup spinach, ¼ cup sprouts, ¼ cup carrots, ¼ cup cucumber, ½ cup quinoa = 1½ green, 1 yellow, 1 blue)

VEGETARIAN MEAL PREP DINNERS

M/W/F: Spaghetti Squash Lasagna (1 cup cooked spaghetti squash, ¼ cup mushrooms, ¼ cup onions, ¼ cup spinach, ¼ cup diced tomatoes, ¼ cup shredded mozzarella cheese, ⅓ cup part skim ricotta cheese, 1 egg, 1 Tbsp. ground flax, 1 tsp. olive oil = 2 green, 1 red, 1 blue, ½ orange, 1 tsp.)

T/Th: Zucchini Noodle Stir Fry (1½ cups spiralized zucchini, 2 cloves garlic, ¼ cup mushrooms, ¼ cup onions, ½ cup shredded cabbage, 1 Tbsp. sesame seeds, 2 tsp. reduced sodium soy sauce, 2 tsp. sesame oil = 2½ green, ½ orange, 2 tsp.)

Here are the meals you’ll eat on Monday, Wednesday, and Friday:

Here are the meals you’ll eat Tuesday and Thursday:

Follow this step-by-step guide to assemble your Vegetarian 21 Day Fix meal prep:

1. Preheat oven to 425°F. Line one large baking sheet with parchment paper. Prep the spaghetti squash by slicing it in half lengthwise and scraping out the seeds with a spoon. Season the insides with salt and pepper, if desired, and arrange on baking sheet (cut side down). Place baking sheet in the preheated oven for 45 minutes or until spaghetti squash is tender and shreds easily with a fork. Remove from oven and set aside to cool. Leave oven on.

2. While the spaghetti squash is baking, prep the vegetables for the week as follows: One at a time, wash, cut, and set each vegetable aside in separate bowls. Remove the skin from the 3 onions and chop into small pieces. Remove the stems from the swiss chard leaves; reserve 4 large whole leaves for the Hummus Veggie Wraps and chop 3 cups of chard for the Chickpea Vegetable Soup. Rinse the asparagus, cut off the woody part of the stems (about the bottom two inches), then chop into 1-inch pieces until you have ¾ cup asparagus. Rinse, remove the seeds, and cut a red bell pepper into ½ cup of thin slices. Rinse and cut cucumber into ½ cup of thin slices. Rinse and shred 1 cup cabbage. Peel and finely chop 7 cloves of garlic. Remove the ends, rinse, and spiralize 3 cups of zucchini (or, use a vegetable peeler to shave the zucchini into long, thin strips). If you purchased whole mushrooms and carrots, slice the mushrooms and shred the carrots, or slice them into matchsticks. Store any unused vegetables for future use.

3. Pat yourself on the back. That was a lot of vegetables!

4. Once the vegetables are prepped, make the Spaghetti Squash Lasagna. Use a large spoon or fork to scrape the spaghetti squash from it’s skin. Transfer to a clean kitchen towel or colander and gently squeeze the squash to remove any excess moisture. Heat 3 tsp. olive oil in a large skillet over medium-high heat. Add ¾ cup of the diced onions and ¾ cup of the sliced mushrooms to the skillet; cook until the onion is translucent and mushrooms have softened (about 5 minutes). Add ¾ cup spinach to the skillet, cooking just until spinach has wilted (about 2 minutes). Remove the vegetables from heat and set aside. Open, a can of diced tomatoes and add ¾ cup of the tomatoes to the skillet and stir to combine. In a medium bowl, combine 1 cup ricotta cheese, 3 eggs, and 3 Tbsp. ground flax. Finally, measure and set aside ¾ cup shredded mozzarella cheese. Assemble lasagna in an 8”x8” baking dish by layering half of the spaghetti squash, followed by half of the ricotta cheese mixture, half of the vegetable mixture, and half of the mozzarella cheese; repeat layers with the remaining ingredients. Place the baking dish in the 425°F preheated oven for 45 minutes or until the cheese is bubbling and begins to turn golden brown. Set aside to cool and turn oven off. Once cool, divide the lasagna into three large storage containers.

4. While the lasagna bakes, make the Chickpea Vegetable Soup. In a large saucepan, heat 3 tsp. olive oil over medium-high heat. Add ¾ cup of the diced onions, 3 cloves of chopped garlic (approximately 3 tsp.), and 1½ cups of the sliced mushrooms to the saucepan; cook until the onion is translucent and mushrooms have softened (about 5 minutes). Next, add ¾ cup of shredded carrots to the saucepan and cook for an additional 5 minutes. Open, drain, and rinse two 15 oz. cans of chickpeas. Add 3 cups of chickpeas, 3 cups of vegetable broth, 3 cups of chopped swiss chard, and 3 tsp. of Italian seasoning to the saucepan. Cover, reduce heat to low, and simmer for an additional 20-30 minutes until chard is soft. Set aside to cool, then portion into three storage containers.

5. While the soup is simmering, prepare the Zucchini Noodle Stir Fry. Coat a large skillet with nonstick cooking spray and place over medium-high heat. Add ½ cup of the diced onions, 4 cloves of the minced garlic (approximately 4 tsp.), and ½ cup of the sliced mushrooms to the skillet; cook until the onion is translucent and the mushrooms have softened (about 5 minutes). Next, add 3 cups of spiralized zucchini and 1 cup of shredded cabbage to the skillet; heat for an additional 5 minutes, making sure all ingredients are well combined. Add 4 tsp. sesame oil and stir to combine. Remove from heat and set aside to cool. Once cool, divide the vegetable mixture between 2 large storage containers; top each with 1 or 2 tsp. reduced sodium soy sauce and 1 Tbsp. sesame seeds, then cover and refrigerate.

6. Prep the Seasonal Omelettes. In a large skillet, heat 3 tsp. coconut oil over medium-high heat. Add ¾ cup of the diced onions, ¾ cup of the sliced mushrooms, and ¾ cup of the chopped asparagus to the skillet; cook until the onion is translucent, and mushrooms and asparagus have softened (about 5 minutes). Next, add ¾ cup spinach to the skillet, cooking just until spinach has wilted (about 2 minutes). Next, prepare three individual omelettes. For each, whisk 2 eggs, seasoning with salt and pepper, if desired, and cook in a small skillet with 1 tsp. coconut oil. Cook eggs over medium-low heat until eggs are set, then place ⅓ of the vegetable mixture in center of eggs and fold ends over. Repeat all steps two more times. You may choose instead to make a scramble: Heat 3 tsp. coconut oil over medium heat, add 6 scrambled eggs and all cooked veggies, stirring until eggs are set. Divide between three containers. Serve with a slice of whole grain toast.

7. Make the Lemon Ricotta Pancakes by adding ¾ cup ricotta cheese, 6 eggs, 1 cup rolled oats, and 4 tsp. fresh lemon zest to a bowl and stirring until batter is smooth. In a large skillet, heat 1 tsp. coconut oil over medium-high heat. Pour or scoop batter into skillet, using approximately ¼ cup of batter for each pancake, and making 3 pancakes per batch. Repeat process of heating more coconut oil and making pancakes until all batter is used. Note: we made 12 pancakes in 4 batches; however, if using a smaller pan, reduce the amount of coconut oil you use per batch. Divide pancakes between 2 storage containers. When ready to eat, top with ½ banana and drizzle with freshly squeezed lemon juice if desired.

8. Next, prep the Hummus Veggie Wraps. In a small saucepan, bring 1 cup water to a boil. Add ½ cup uncooked quinoa, reduce heat to low, and cover for 15 minutes or until quinoa is tender. Set aside to cool. To make two large wraps, lay four large swiss chard leaves on a work surface in stacks of two (or, make four smaller wraps). Spread each stack of chard with ¼ cup hummus. Place ¼ cup red bell pepper slices, ¼ cup pre-washed spinach, ¼ cup sprouts, ¼ cup matchstick carrots, and ¼ cup cucumber slices in the center of each leaf. Add ½ cup cooled, cooked quinoa to each. Tightly wrap swiss chard leaves around each stack of vegetables, rolling each into the shape of a burrito. Secure wraps with toothpicks if needed. Place into two food storage containers.

9. Prep the Greek yogurt snack by placing ¾ cup yogurt and 1 Tbsp. chia seeds into five storage containers. Top each with one peeled orange divided into segments. Place in fridge.

10. Make the Shakeology Smoothie each day when by blending 1 scoop Shakeology with ½ banana, water, and ice.

GROCERY LIST FOR THIS VEGETARIAN MEAL PREP:

Fruit
4 large bananas
5 medium oranges
1 lemon

Vegetables
3 (8 oz.) packages sliced mushrooms
2 cups pre-washed baby spinach
1 bundle asparagus
3 large onions
2 bunches swiss chard with large leaves
1 cup shredded carrots (or 2 large carrots)
1 head garlic
1 medium red bell pepper
8 oz. package sprouts
1 medium cucumber
1 medium spaghetti squash (3-4 lbs.)
3 medium zucchini
1 small head purple cabbage

Protein
5 scoops or packets Vanilla Shakeology
15 eggs

Dairy
15 oz. part skim ricotta cheese
32 oz. 1% plain Greek yogurt
¾ cup shredded mozzarella cheese

Deli
8 oz. prepared hummus

Dry and Canned Goods
1 loaf whole grain bread
1 cup old-fashioned rolled oats
2 (15 oz.) cans chickpeas
24 oz. container vegetable broth
1 (15 oz.) can diced tomatoes
½ cup uncooked quinoa (or 1 cup cooked quinoa)
5 Tbsp. chia seeds
3 Tbsp. ground flax seeds
3 Tbsp. sesame seeds

Pantry
olive oil
coconut oil
sesame oil
reduced-sodium soy sauce
Italian seasoning

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The nutrition facts label is the fastest place to look to learn how many calories and what nutrients are in a single serving of food. The label includes macronutrient (carbohydrates, fats, proteins) amounts as well as micronutrient amounts of certain vitamins and minerals. Reading the nutrition facts label can also tell you how much sodium, trans fat, and sugar is in a food product.

But food labels can also be confusing if you’re not used to reading them. In this article, we’ll break down just how to read food labels so you know how to understand the information provided the next time you go to the grocery store.

Why is it important to read food labels?

“Typically you can’t know much about a product by simply looking at the package itself,” says Keri Gans, R.D.N., C.D.N., author of The Small Change Diet. “However, when you read the nutrition label, important information is revealed.”

Think about it this way: The front of a package is marketing. The words on the front: “healthy,” “fat free,” “naturally sweetened” sound good, but the real information is on the back or on the side. You know not to judge a book by its cover, so don’t judge a cereal box that way either.

What Foods Require a Food Label?

The FDA regulates most food labels, except for meat and poultry which are regulated by the USDA and the FSIS. According to the FDA, a nutrition facts label is voluntary for “raw produce (fruits and vegetables) and fish.” However, a food label is required on the majority of food packages, with a few exceptions, such as “foods that provide no significant nutrition such as instant coffee and most spices.” Beer, wine, and alcoholic spirits are also not currently required to have nutrition facts labels, though this law may be changing soon.

The nutrition facts labels are in the process of being updated. Serving sizes will be adjusted to reflect more typical eating habits, the required vitamin list is changing, calories from fat is going away, and added sugars will be called out. All changes must be rolled out by the end of July 2018 (July 2019 for small companies).

How to Read a Nutrition Facts Label

There are many pieces of information contained within the nutrition facts label. Let’s break them down.

Ingredients
Though this information is listed at the bottom of the nutrition label, it’s the best place to start. Reading it first might even save you time, because depending on what ingredients are included, you might not want to bother reading the rest of the label.

The ingredient list is listed in descending order by weight. Also, if you see a group of ingredients listed together in the ingredients list, for instance, if a food has a proprietary blend, the ingredients of the blend are listed in descending order by weight for that group.

What to look for:

• Short Ingredient Lists — “Ideally the shorter the list, the better,” says Gans. However, don’t toss a food product because its ingredient list is long as some products are packed with a lot of wholesome ingredients. But if you’re reading an ingredient list for bread and it has 30 ingredients, consider putting it back on the shelf.
• Recognizable ingredients — If you are familiar with all of the ingredients on a list —and they’re all healthy — that’s great. But Gans says, “just because you don’t recognize an ingredient doesn’t mean it should be avoided.” For instance, absorbic acid might sound scary, but it’s actually just vitamin C.
• Sugars — Sugar is a recognizable ingredient, but it’s one to be mindful of and until the new nutrition facts labels that call out added sugar are fully rolled out, the ingredient list is more revealing. That’s because sometimes the sugar in a food product is naturally occurring, such as with dairy and fruit. As an example, 1 cup of strawberries has 7 grams of sugar, but also has 2.9 grams of fiber, and lots of vitamin C.

Serving size
After you read the ingredients, look at the serving size. The numbers on the label are for one serving. It’s important to look to see how large a serving size is, as often there are multiple servings per container. A bag of chips might contain upwards of 11 servings whereas most sodas and sports drinks contain two or two and-a-half servings per bottle.

When the nutrition facts labels are updated, serving sizes will be brought into line with eating habits. After the revamp, the numbers on food labels for 12- and 20-ounces sodas, for example, will be calculated as if they are one serving size. (Serving size is not indicative of healthy portion size.)

Calories
The number of calories listed is the number of calories per serving. Going back to the chip example, 150 calories for a serving of chips might not sound terrible, but it’s important to be honest about how many chips you’re really going to eat because there’s a mere 11 chips in one serving.

What does calories from fat mean? Calories from fat will tell you how much fat makes up the total calories. It’s also going the way of the dodo when the nutrition facts label is revamped. Alix Turoff, R.D. and nutritionist at Top Balance Nutrition in New York City points out that “This number is sort of leftover from the ‘fat is bad’ craze,” points out. Good news for foods like guacamole, which gets 75 to 80 percent of its calories from the heart-healthy fat found in avocados.

Fat
“Fat keeps us full and makes food more satisfying,” says Paige Bente, R.D. and Manager of Nutrition at Beachbody. That’s because fat digests more slowly than carbs or protein and as a result, helps you feel fuller for longer. Also, when you eat foods high in fat, the body signals the brain that it’s a satisfying food and that you don’t need to eat that much of it. Unfortunately, the salt and sugar we add to these foods can override these signals.

“Total fat tells us how many grams of any kind of fat are in this food—both the good and the bad,” Turoff explains. More important than the whole number is the breakdown.

Bente recommends getting roughly 30% of your daily calories from fat. That equates to 40 grams on a 1200 calorie diet, and 60 grams on a 1800 calorie diet.

Some examples foods high in healthy fats include: Avocados, olives, unsalted nuts, seeds, olive oil, and cold water fish.

What to look for:

• Trans fat — This number should be at zero since trans fat can lower good cholesterol and raise bad cholesterol, says Gans.
• Saturated fat — Saturated fats come primarily from animal sources including meat and dairy. The 2015-2020 Dietary Guidelines for Americans recommends limiting this to no more than 10% of your daily calorie intake. To determine the percentage of saturated fat in your diet, multiply the gram number by 9 and divide by your total calories consumed.

Cholesterol
Cholesterol helps the body form cell membranes, acts as a building block for many hormones, and helps the body create acids that break down dietary fat. It has a bad rep because when there’s too much of it in the bloodstream it can build up on arterial walls and restrict blood flow.

Since the nutrition facts label was last designed, research has revealed that dietary cholesterol (the cholesterol in the food we eat) may not necessarily raise blood cholesterol levels, whereas refined sugar and trans fat may. Aim for less than 300 mg/day.

Sodium
USDA guidelines recommend consuming less than 2,300 mg of sodium per day—but those numbers add up quick. Processed foods like canned soups and frozen entrees are generally high in salt as are most restaurant dishes.

Sodium is important for the body because it helps the body maintain a healthy cellular fluid balance and is critical for muscle contraction. However, it’s very easy to consume too much. One trick Bente likes to use is to “make sure the milligrams of sodium are less than or equal to the number of calories in one serving.” In other words, if you eat 2,000 calories a day, this approach will help you consume 2,000 mg (or less) of sodium.

Total Carbohydrates
On the nutrition facts label, Total Carbohydrates includes dietary fiber, sugar, complex carbohydrates, and non-digestible additives. If you look below Total Carbohydrates, you’ll see Dietary Fiber and Sugars are broken out (and on the new food label, Added Sugars will be as well). If you’re looking for net carbs, just subtract the fiber from the Total Carbohydrates.

What to look for:

• Dietary Fiber — Fiber is an important part of a healthy diet. “Fiber keeps us full, helps to slow the breakdown of carbs and keeps our blood sugar stable, helps us go to the bathroom, and helps bring cholesterol down,” says Turoff.

• Sugars — Currently, the number includes naturally-occurring sugars found in fruit, vegetables, and dairy as well as added sugars like high-fructose corn syrup. Until the new food labels are rolled out, look at the ingredients to get a sense of how much added sugar is in a product (if it’s one of the first few ingredients or multiple types of sugars are listed, it’s likely high in added sugar) and try to reduce your intake as much as possible. The USDA guidelines recommend consuming “less than 10 percent of calories per day from added sugars.” To determine the percentage of sugar in your diet, multiply the gram number by 4 and divide by your total calories consumed.

Protein
Protein helps support a healthy weight, build muscle, and stave off hunger. Every meal should have adequate protein, but that doesn’t necessarily mean every food you eat needs to contain protein. The RDA for protein is .36 grams per pound, which is approximately 54 grams of protein for a 150-pound person. If you’re exercising regularly, aim for roughly .68 grams of protein per pound (that’s 102 grams if you’re 150 pounds). However, it’s important to note that your body can only utilize about 30 grams of protein in one sitting…just another reason to eat small meals throughout the day.

Vitamins
The current nutrition label lists the percentage of the recommended daily value of vitamin A, vitamin C, calcium, and iron within a food product. On the new label, vitamins A and C are no longer required; instead, vitamin D and potassium will be listed alongside calcium and iron, and they’ll be displayed as amounts (micrograms or milligrams) as well as percentages.

Fun Facts About the Nutrition Facts Label:

• Though it might seem like it’s been around forever, companies began printing the Nutrition Facts Label as we know it since 1994.
• The Nutrition Facts label uses Helvetica Black and Franklin Gothic Heavy fonts.
• You might not be doing quite as thorough of a read as you think. Through eye-tracking tests, a study from the University of Minnesota found most people only look at calorie count 9% of the time and a mere 1% glance at total fat, trans fat, sugar, or serving size.

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The immune system helps you stay healthy, and the food you eat helps to support it. At the end of the day, it is always best to get the molecular building blocks for a strong immune system from the foods you eat, and nature absolutely provides us with many foods that do a great job of helping the immune system when you eat them in their fresh, whole food form!

This is because they have unique compounds that your immune system uses to help it stay strong. Here are just a few you can add to a healthy, whole food diet.

10 Foods for a Strong Immune System

Green Tea
L-Theanine and EGCG (Epigallocatechin gallate) are two potentially immune-activating plant compounds found in green tea. Starting your morning off with a cup of green tea can be a wonderful ritual. Add a little lemon for a bit of vitamin C!

Oranges, Kale and Red Peppers
Vitamin C is an antioxidant found in many plants that helps enhance the function of the immune cells. Per the National Institute of Health, the recommended daily allowance (RDA) for vitamin C is 90mg for men and 75mg for women. 1 large orange contains 97.9 mg, 1 cup of kale contains 80 mg, and 1 medium red bell pepper contains 152 mg. Add any to smoothies, stir-frys, or a salad. Personally, I love to sauté kale with a little coconut oil and Himalayan crystal salt. Delicious!

Blueberries, Blackberries, and Grapes
Anthocyanins (big word, right?) are powerful antioxidants that have been used historically in mixtures and extracts for their immune-supporting properties. Research has been catching up, showing that anthocyanins may exhibit significant health benefits. Anthocyanins are found in many foods, including blueberries, blackberries, and grapes.

All of these are delicious, sweet additions to any smoothie or salad. If they’re not in season when you are trying to find them, look for them in the frozen aisle. I like using frozen fruits and vegetables in my smoothies because they are picked closer to ripeness and packaged shortly after picking. And they won’t go bad before you use them.

Garlic and Onions
Compounds in garlic and onions may help enhance the fighting power of white blood cells. Garlic has also been shown to be beneficial to the immune system.

In one study, people took either garlic supplements or a placebo during cold season. Those who took garlic had fewer colds than those who took a placebo. And when those taking garlic did get a cold, their symptoms went away faster.

Around the world, people have been adding garlic and onion to hearty winter soups and stews for thousands of years. Perhaps they innately knew these foods helped keep their immune systems strong in the winter. I like to add a clove or two to smoothies (warning, it will have some kick!) or include raw, chopped garlic in any sautés or soups I make during the winter.

Shakeology
I designed Shakeology to give your body a nutritional boost every day when it isn’t possible to get in whole food meals. This happens to me the most when I travel. Each serving of Shakeology contains the same nutritional value of:

• 3 cups of romaine lettuce
• 4 cups of raw mushrooms
• 1 shot of wheatgrass
• 1 bowl of exotic fruit
• 3 raw onions
• 7 raw carrots
• 4 cups of non-fat yogurt
• 4 cups of red radishes
• 4 cups of raw broccoli
• 1 cup of peas
• and 10 cups of cauliflower

Also, Shakeology can help reduce your hunger and food cravings (which will keep you from making poor food choices that may drag your immune system down). And, like those immune-supporting foods, Shakeology also contains antioxidants, phytonutrients, vitamins, and minerals to help support a healthy immune system.

When you have a healthy, active lifestyle, reduce your intake of processed foods, sugar, and alcohol, and eat a plant-based diet that includes dark leafy greens, fruits, vegetables, and whole grains you’ll be giving your immune system what it needs this winter!

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My mom always has the same advice, every time I complain about fall allergies that make me miserable: “Just wait until the first big freeze, then you’ll be fine.”

Insert (loving) eye roll here.

Sure, pollen loves to float in the air and make us miserable in the spring, and ragweed rears it’s ugly head in the fall, but are there other allergens that stick around in the winter once temperatures dip?

William Calhoun, M.D., a seasonal allergy expert from the University of Texas Medical Branch, says winter allergies can be worse than their warmer season counterparts. “What is different is that for the seasonal allergies, peak spring allergy season only lasts a few weeks,” says Calhoun. “In contrast, once the house is closed up for the winter, your ‘winter’ allergen exposure may last for months.”

And it’s a big problem: The American Academy of Allergy, Asthma, and Immunology estimates that winter allergies affect 50 million people in the United States, many of them from indoor irritants.

Is Your Home to Blame for Winter Allergies?

You can keep the cleanest house in the world and still suffer from sneezing, wheezing, and sinus pressure thanks to the various allergens that fill the indoor air during colder months.

“Indoor allergens, such as pet dander, dust mites and cockroaches, can accumulate in well-insulated homes and other indoor spaces,” Calhoun says. “In cold climates, people spend a greater fraction of their day indoors rather than outdoors, so their exposure to these winter allergens may be greatly increased.”

Mold also plays a big part in the winter allergy problem. Our home heating systems tend to make the air drier overall. Condensation that results from hot showers — along with lack of ventilation — creates the perfect environment for mold and mildew to grow and wreak havoc on your immune system.

How to Treat Winter Allergies

Luckily, the way you treat winter allergies is similar to the way you treat allergies in other seasons. Over-the-counter antihistamines and inhaled nasal corticosteroids — like those formulated with loratadine like Claritin and Zyrtec — may help to alleviate the signs. Your doctor can also prescribe stronger medications for the most stubborn symptoms.

In addition to medications, there are other potential solutions to consider. A 2005 study found that diets rich in omega-3 fatty acids (like salmon, eggs, and nuts) may lead to a decreased risk of allergic rhinitis, the medical term for the stuffiness and pressure that come from allergies. Also, a 2002 study from Swiss researchers found that the herb butterbur worked like cetirizine (the active ingredient in Zyrtec) to alleviate allergy symptoms.

Kick Winter Allergies to the Curb

The best way to treat allergies is to avoid them — but is that even possible? There’s no way to absolutely eliminate all the allergy triggers, but you can try to minimize exposure as much as possible.

“For dust mites, as an example, impermeable mattress and pillow coverings at bed-time are often recommended to reduce dust mite allergen exposure,” advises Calhoun, adding that washing bedding and blankets in hot water regularly also kills dust mites.

“Keeping pets out of the bedroom is very helpful for allergy sufferers,” adds Calhoun, since bathing them weekly can slough off the excess hair and dander. Replacing indoor carpeting with tile or hardwood floors may also reduce exposure. Calhoun suggests keeping high efficiency air filters in your furnace or air conditioning system. “They may offer benefits in some cases, but not always.”

Winter Allergies vs. Seasonal Colds

Winter is prime cold season, and the symptoms of winter allergies and colds are pretty similar. How can you tell the difference? By the timing and the symptoms. Colds usually go away after about a week, but allergy symptoms start as soon as you’re exposed to the allergen and stick around until the allergen is gone. As for symptoms, itchy eyes and clear, runny nose secretions typically point to allergies, whereas the symptoms of a cold may include fever, chills and thick mucus in the nose that is often colored (not clear). But, these symptoms vary from person to person and it’s best to see your doctor to receive optimal care.

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Hello again. I’ve been receiving many questions regarding the difference between ease and easy in our lives, so I’d like to take some time to talk about the difference, because I think the difference is crucial and I would have liked to have known it earlier in my life.

Let me begin with an example that I believe will illustrate the difference. On the day I filmed the video below, my husband, son, and I were supposed to go to a play. But I’ve been very tired because I’ve been extending myself too much. My husband sweetly offered to let me stay home and relax while they were gone. Easy, right?

But, I felt uncomfortable. I felt guilty and I wanted to be with them and so I took the ease out of the situation. I think I even made them late for the play because it felt so challenging for me! Even though this was the perfect situation for me to take care of myself, doing so felt selfish because I decided to believe I was not worthy of making time for myself.

But, I’m learning.

Often, situations are just situations. And so often we add judgment or guilt or shame or low self-worth to them and make them so much more challenging. Have you been in a similar situation like I was that morning? Have you made a situation more challenging than it has to be at home or at work or with friends?

It doesn’t have to be this way.

Often challenges come from the outside – a difficult situation, our bosses, our coworkers, the economy – and these do make things difficult. But, we can add so much more hardship by complaining or pointing the finger and focusing on the difficulties of that situation.

Instead, by simply looking at the situation and showing up to it as best as we can, with as much consciousness as we can in that moment, we help ourselves by not making the situation more than what it is. It doesn’t change the fact that the world brought a situation that brings some complications, but bringing as much peace and calm and clarity as we can to the situation allows us to have less stress in our day to day and show up in a better way for ourselves and others.

Those are my thoughts today. I hope they help!

P.S. They had a great time together!

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Body shaming is so common that it’s a constant, nagging presence in many people’s everyday lives.

“Our relationship with our bodies is one of the most complicated relationships we have in our lives, and it’s often fragile and easily disrupted,” says Eliza Kingsford, LPC, a psychotherapist with expertise in body image and eating disorders, and the author of Brain-Powered Weight Loss. “Body shaming affects people of every size, and the psychological effects can be potentially dangerous.”

External Body Shaming

There’s no clinical definition for it, but we know body shaming when we hear or see it. It can be overt, like someone catcalling insults about your body on the street. Or it can be subtle – a friend or salesperson in a fitting room saying, “That dress might be more flattering with some Spanx.”

Nowadays, it’s more common online: Anonymous commenters blasting a plus-size model, insisting she couldn’t possibly be healthy and overweight. Or when a tabloid feigns concern that a “scary skinny” celebrity might have an eating disorder.

Internal Body Shaming

Some people body shame themselves, Instagramming pictures of decadent meals with the hashtag #thisiswhyimfat, telling themselves they don’t “deserve” dessert, or cursing body parts they think are too big or too small.

Whether such internal body shaming is more light-hearted self-deprecation or stems from bitter self-loathing, it can become so habitual that it turns into an automatic behavior, says Damon Bayles, PsyD, a clinical psychologist in New York City and former fitness trainer.

The good news? It is possible to “flip the script” in your head when those body-shaming thoughts pop up by reframing them and separating the thought from actual judgement.

Why Do People Body Shame Others?

Commenting on other people’s bodies, eating habits, clothing, or photos (the list goes on) is about power, not about connecting with another person, Bayles says.

“It’s easier to evaluate others than to be curious about what is getting kicked up for you in the process of witnessing or seeing something,” he says. “So they decide they’re just going to judge you rather than be authentic about what you might be managing in your life.”

Insta-judging helps people steer criticism away from themselves and toward you instead, in other words. Someone who is self-conscious about his or her own appearance might feel empowered to make comments about someone else’s appearance, Kingsford says, and those people can be particularly brutal online.

“It’s much easier to hide behind a screen and pass judgment on someone,” she adds. “In my experience, someone who is confident in their own appearance does not make negative comments about another’s.”

Another piece of the shame puzzle is the perception that if someone is overweight, it’s their own fault, so some people feel justified in criticizing them.

“We’ve been led to believe that if you’re overweight, you are lazy and unhealthy,” Kingsford says. “While that may be the case in some instances, it completely ignores the multitude of factors that contribute to obesity and being overweight that have nothing to do with laziness or intentional poor dietary habits.”

Here are some of the real ways body shaming could be derailing your efforts to lose weight and get healthy.

Body shaming can have a negative impact on your health

“Making comments about someone’s physical appearance without knowing how they will react can lead to depression, anxiety, shame, self-doubt, loathing, and other negative feelings,” Kingsford says.

Low body satisfaction has been found to be a key factor in cases of disordered eating, stress, low self-esteem and depression in adolescent girls, while body shaming has been linked to binge eating.

Researchers are also starting to note a link between the effects of body shaming and physical health. A recent study in the scientific journal Obesity suggests that people who internalize fat-shaming messages – disapproving glances or unsolicited weight advice – may have a higher risk of poor health.

Body shaming can actually cause weight gain

There’s no lack of people who claim that fat shaming is an effective incentive for weight loss, but there’s no reliable evidence to back that up – at all. In fact, shaming others can have the opposite effect, according to a recent study. Participants who experienced weight discrimination had poorer mental health and gained weight rather than losing it.

“Imagine you’re working really hard at a diet/exercise program, but your body just isn’t changing shape fast enough. How frustrating and hopeless that might feel,” Kingsford says. “Add to that the pressure you feel because people are commenting about your shape. This can lead to all kinds of detrimental feelings and actions, everything from giving up on your program to turning to unhealthy behaviors.”

What does work are messages telling people to eat more fruits and vegetables for better overall health, according to a related 2013 study. It found that people respond more positively to messages intended to improve health than to negative admonishments about weight. Researchers also concluded that messages that make people feel stigmatized tend to decrease their motivation.

Focusing on the positive reasons for getting fit and healthy, versus focusing solely on losing weight, may be the key to encouraging people down a healthier path.

Body shaming perpetuates a false narrative

“Body shaming keeps people in a relationship with an idea rather than a reality,” Bayles says. “The body-shaming thoughts support the old narrative idea as opposed to what actually is.”

Old negative ideas — “I’m so fat” — can get in the way of reality, making it more difficult to create a plan of attack to help you achieve your goals.

“You can think about the past and scare yourself or think about the future and scare yourself, but if you deal with the right now, you’ll discover valuable information that can help you get where you want to go,” says Bayles.

So-called “thinspiration” accounts on social media or blogs can also contribute to helping negative thoughts thrive.

“Personally, I’d like to see a shift from posting pictures of the human body on social media and magazines altogether,” Kingsford says. “We have become a society obsessed with how we look, and not how we feel. Posting pictures of half-naked bodies contribute to the problem just as much as commenting positively or negatively about those bodies.”

Spending less time scrutinizing body images in the digital sphere and cultivating new and healthier ways of thinking instead, can lead to a more positive outlook, but it takes time for the brain to unlearn those negative thoughts, Bayles says.

Another way to shed the negative narrative is to ask yourself, “What’s the meanest thing I say to myself?” Then ask whether it’s true, he says. “Once you start looking at thoughts critically and attacking their veracity, you can tap into reality.”

It requires practice and a certain level of vigilance to stay in the here and now, but once you’re there, you can work on being more compassionate and gentle with yourself, Bayles says.

Body shaming doesn’t give you room to fail

With any long-term health goal, setbacks are the rule, not the exception, according to Bayles. “Give yourself some wiggle room so you’re not setting yourself up to abort your mission at the first sign of weakness,” he says.

In other words, one pizza pig-out won’t make you feel like a huge failure if you have a realistic mindset from the get-go. If you view setbacks as part of the process, it will help you circumvent any internal chatter that might persuade you to ditch your diet.

By understanding why negative thoughts about your body exist in your head — and in others’ — you can begin to change the conversation and start moving forward.

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Riding a century sounded like a good idea when you first signed up. It’s not a race, so there’s no competitive pressure or time limit. You likely registered with at least one friend, so having fun is all but guaranteed. The scenery will be breathtaking. And crossing the finish line will give you undeniable bragging rights. Plus, you’ve biked at least 60 miles in training before, so what’s another 40?

Considering that question is when many people feel the first tendrils of self-doubt. You realize that riding a century is like cycling across Portugal or Italy, or from Philadelphia to Manhattan; that several arduous climbs likely lay between you and the finish; and that 100 miles is long enough to accommodate a range of temperatures and weather conditions. As you continue to mull the distance over, it becomes clear that you’ll be pushing your pedals for at least five hours, and more likely seven or eight.

Still want to do it? Good. The century has been a cycling benchmark for more years than there are miles in the event, and completing one is a considered a badge of honor. Yes, it’s challenging. Yes, you’ll have to log plenty of time in the saddle to prepare for it. But if you follow the tips below, it will also be an experience you’ll never forget.

Tip #1: Don’t Overtrain

It’s understandable to feel overwhelmed by the idea of racing 100 miles. Even experienced cyclists pay close attention when the word “century” is mentioned. But the difference between the veteran and the newbie is the ability to trust in his or her training. Put in the work, be smart about how you go about it, and leave the rest to the cycling gods.

In this case, being smart means not overdoing it. In preparing for the Leadville Trail 100 Mountain Bike Race—a torturous, seven-hour grind above 10,000 feet—six-time winner Davie Wiens rarely rode more than five hours during training. What he did do was ride consistently and purposefully, which are the keys to preparing for a century.

Give yourself at least three months, and each week, do one long ride and two to three shorter ones. For the long ride, start with 40 miles at your goal century pace, and add five miles every week or two, but don’t go above 75 miles. The shorter rides can be less than 30 miles, but should have some intensity to them—on an open stretch of road (preferably with a slight grade), do two or three intervals that take you out of your comfort zone. Also hit the gym once a week (strength training is hugely beneficial for endurance athletes), and make every fourth week a recovery week, reducing your total mileage by up to 50 percent and not doing more than one interval workout.

Tip #2: Travel Light

Ride promoters are usually good about setting up aid stations. It’s common to encounter four or five during the course of a century, and the spread is usually generous. At a minimum, there will be water, a sports drink, and an assortment of snacks, so don’t pack your own. Carry two water bottles maximum. Those alone will weigh about three pounds. There’s no reason to carry more fluids or fuel when you’ll encounter a refreshment oasis every 20 miles.

That said, if you’re new to long-distance riding, it might take a few rides to nail down your nutrition. There’s a good chance you’ll bonk (run out of blood sugar and glycogen) at some point—or just start feeling generally rotten towards the end. With this in mind, it never hurts to stow an emergency gel in your jersey pocket, as well as a small snack that you know you like, so that when you hit the aid station at mile 86 and all they have are PB&J sandwiches and grapes and you hate both and you’re tired and you want to go home and whose stupid idea was this anyway, you have a little something familiar to take the edge off.

It’s also smart to check what the aid stations will have in case there’s something that doesn’t agree with you. When in doubt, carry your own hydration supplement (like Beachbody Performance Hydrate) to mix with water to keep the electrolytes flowing.

Tip #3: Don’t Wear Anything New

Contact points (hands, feet, and butt) are critical areas for a cyclist, and they need familiar surroundings on century day. Don’t take any chances with untested equipment. The urge to showboat new gear can be strong—especially if you’re cycling with buddies—but a 100-mile ride is not the time to do it.

New shoes, in particular, should stay at home. Think of all the pedal revolutions you’ll be doing: 80 per minute x 60 minutes x six hours or more. Now think of doing them in a pair of brand new (i.e., incredibly rigid and unforgiving) shoes. Our thoughts exactly. Pair your broken-in shoes with socks that also have some training miles to keep your dogs from barking.

Similarly, your saddle should be like an old friend—comforting and supportive. If you’ve spent less than six hours with it, it’s still a new acquaintance and shouldn’t be allowed anywhere near your body on century day. Same goes for your kit.

Gloves and tape are the possible exceptions to the “no new gear” rule. It’s fine if they’re new, but it’s better if they’re not. Logging a few rides with them before the big day can go a long way towards keeping your hands happy.

Tip #4: Become a Weather Nerd

Deciding what to wear on century day is just as important as not wearing anything new. It can also be challenging, as a century can last from morning until late afternoon and take you through a range of temperatures, microclimates, and weather conditions. Weather also has a nasty habit of defying long-range forecasts, so check it often, check it for locations throughout the race, and keep checking it right up until the day of the event.

Also, don’t forget to pay attention to the wind predictions. Wind is often an overlooked element in cycling, and it’s a good idea to know what its direction and speed will be along the route throughout the day so you can manage your effort accordingly. If a headwind is forecast for the last 25 miles, it’s good idea to conserve your energy during the first 75.

Tip #5: Partner Up

If at all possible, tackle your first century with at least one friend. A riding partner (or two or three) makes the day much more enjoyable, allowing you to not only pass the time with conversation, but also draft off of one another.

If you’ve ever watched NASCAR, then you’ve likely heard of drafting. A driver will tuck in behind another car to cut wind resistance and conserve fuel (i.e., energy). Cyclists do it, too. A rider in the draft works 30 percent less intensely than one in the wind. That’s a boon during any ride, but when you’re doing 100 miles, it can be a lifesaver, especially in a headwind.

Drafting requires you to ride within a bike-length of the person in front of you. That can make new cyclists nervous, so if you’ve never done it, practice beforehand. If you’re riding in a group, the lead rider should peel off and rotate to the back every 20 seconds or so. If it’s just you and a friend, take longer turns (40 seconds).

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Whether you’d like to drop five pounds or 50, it can feel like there are a million weight-loss obstacles standing in your way.

Losing weight isn’t always easy, and there might be many mental, logistical, and lifestyle factors to overcome to reach your goal. But don’t despair: You can shed those stubborn pounds with a little soul-searching (do I really hate cauliflower?) and some practical tips (wait, I can roast cauliflower?? This is SO GOOD!).

To maximize your chances of success, start by taking a few minutes to identify your biggest obstacles to losing weight and see how you can overcome them. Here are 12 of the most common ones that get in the way of losing weight.

(And check out these dramatic “Before and After” stories if you need proof and inspiration!)

Diet Obstacles

Obstacle: You don’t have time to cook.

Solution: Do some prep work.

No one is denying that it’s easier to order takeout than it is to make something from scratch. But cooking healthy meals doesn’t have to be a major time-suck. Some tasty options — like a main course salad — don’t even require any cooking at all. The key is to think about what you’ll eat long before your tummy starts rumbling.

Tammy Lakatos Shames, RDN, CFT, a dietitian, personal trainer, and co-author of The Nutrition Twins’ Veggie Cure, suggests taking some time over the weekend to plan out your meals for the following week, stock up on ingredients, and chop up some veggies and protein so you’ll be in good shape when you peek into the fridge after a long day at work.

Obstacle: You hate being hungry.

Solution: Load up on low-calorie, filling foods.

Surprise: You don’t have to eat tiny amounts food to lose weight. In fact, you’re better off not depriving yourself or you might end up backsliding pretty quickly.

“The best way to feel full — and lose weight — is to fill up on a combo of whole grains, fruits and vegetables, and lean protein,” says Lakatos Shames. “[Processed or simple] carbs by themselves will give you energy, but you’ll come crashing down soon after because you don’t have any protein and fiber to slow down digestion.”

She’s also a fan of keeping lots of non-starchy veggies on hand, like broccoli, Brussels sprouts, cauliflower, and squash. “Drizzle on flavorful vinegars and spices to make them more interesting. Or roast them so they caramelize and taste sweet,” she suggests. Not only are they filled with loads of nutrition (vitamins, minerals, and phytonutrients), the fiber and water will help fill you up.

Obstacle: You don’t like the taste of healthy food.

Solution: Be patient and keep trying new things.

First of all, you may not really know what good, nutritious food tastes like. (Hint: It’s not plain, flavorless chicken and limp, over-cooked veggies.) Watch a healthy cooking show to learn the basics and experiment with some new recipes. Need some ideas? You can find a slew of options right here.

But if you just don’t think anything will taste good unless it’s deep-fried and loaded with salt or sugar, be patient. As you build out your recipe repertoire and try new things, you’ll find foods that you enjoy, and even ones that don’t seem appealing right now might eventually become your favorites.

Pro tip: Use healthy spices to boost the taste and flavors in your dishes to point your tastebuds in the right direction.

Obstacle: You think nutritious food is too expensive.

Solution: Make smart choices.

Spendy organic produce is great, but it’s not essential for good health or weight loss, says Lakatos Shames. Try to shop for what’s in-season — it’s almost always cheaper — and remember that frozen vegetables and fruit are usually as nutritious as their fresh counterparts.

Lakatos Shames also advises clients on a budget to eat more vegetarian- and plant-based protein while limiting expensive items, like meat.

And if you think that fast-food combo meal is cheaper than a healthy salad, think again. Research suggests that staying fit and healthy could save you cold, hard cash in health-related expenses down the road.

And even in the short-term, losing weight can be cost-effective if you want it to be, says Holly Lucille, ND, RN, a Los Angeles-based naturopathic physician and CrossFit coach. “Not going out to dinner as often and drinking less wine are pretty good ways to save some money,” she says.

Fitness Obstacles

Obstacle: You think exercise is boring.

Solution: Find something you love.

If you consider your workout a chore, then you’re doing the wrong workout. Finding a fun activity is really crucial if you want to stick with it long enough to lose the weight and keep it off.

If running a treadmill is about as exciting to you as staring as a brick wall, don’t do it. Experiment with other types of workouts until you find a good fit: Try a country line dancing class, kick some butt in a mixed-martial arts workout, or check out a yoga class; your options are endless!

Obstacle: You don’t have time to exercise.

Solution: Find a workout that fits your schedule.

Lack of time is one of the biggest barriers, but it’s also about making workouts a priority, says Lakatos Shames. Scheduling a time in your day like you would an appointment can help you do that.

But if you’re really time-strapped, make sure you’re getting the most out of your sweat sessions. Choose a workout that’s designed to yield major results quickly. Beachbody’s Focus T25 and 22-Minute Hard Corps, for example, were created to get you an hour’s worth of results in less than half an hour.

Both programs also employ high-intensity interval training (HIIT), which helps you burn more calories every minute compared to steady-state exercise. You also keep burning more calories for days afterward: “By varying your intensity level — you get your heart rate up and down and up and down again— you increase post-exercise oxygen consumption, so you end up burning calories… long after you’ve finished your workout,” says Lucille.

Obstacle: You push yourself too hard, too often.

Solution: Make recovery a priority.

Walking your dog around the block may get your heart pumping a little, but it’s rarely enough to help you lose weight. Likewise, it’s easy to go overboard, and some people end up hitting fitness plateaus because they don’t ever give their bodies the time they need to recover from all of the intense exercise they’re doing.

“Allowing adequate time for recovery is extremely important,” says Lucille. “When I’m forced to rest a little and then go back to the gym, my speed and efficiency ends up being better.”

But before you get too excited, “recovery” doesn’t equal “lying on the couch all day with the remote.” There is a difference between rest and recovery days; on rest days, you’ll want to focus on getting sleep and replenishing your energy stores. On recovery days, you can still work out, but to a lesser degree. Try a gentle yoga routine from Beachbody’s 3 Week Yoga Retreat, or these full-body stretches.

“It’s important for your body to be challenged by doing something it’s not already used to,” says Lucille.

Obstacle: You rely on workouts to do it all.

Solution: Understand that exercise is just part of the puzzle.

While exercise can definitely help you lose weight, you can’t expect results if you focus on fitness while ignoring bad eating habits. Research shows that people who start a healthy diet AND a workout program at the same time are more likely to be doing both a year later.

“In my experience, I’d say weight loss is about 60 percent diet and 40 percent exercise,” says Lucille.

Obstacle: Your joints ache.

Solution: Go low-impact.

Whether you’re recovering from an injury or have a chronic issue, it’s hard to move when you’re in pain. Assuming you have your doctor’s OK, try stepping up your activity just a little bit, and focus on low-impact exercise, says Lakatos Shames.

“Any movement at all is better than sitting on the couch, and even spending 30 minutes on an exercise bike or swimming may help you lose weight if you were pretty sedentary before,” she explains.

Emotional Obstacles

Obstacle: You’re just not that motivated.

Solution: Set short- and long-term goals.

There’s a reason why it’s often easier to lose weight before a wedding or school reunion. But those types of motivators tend to be fleeting, and before you know it those 10 pounds (or more) are back on.

Setting a long-term, non-scale goal ­— say, to avoid health issues that a parent or grandparent has — will help, but you’ll probably need some extra targets to shoot for along the way.

“I once lost weight mainly by challenging myself to do a certain number of push-ups every day until I could do 100,” says Lucille. Some people find that getting competitive — perhaps by signing up for a series of challenging events, like a marathon, or 5K — keeps them invested in staying fit.

Obstacle: You’re embarrassed by your failed attempts.

Solution: Let it go, rethink, and reboot.

Lots of people try to lose weight and repeatedly fail, and they end up beating themselves up for it.

If that sounds like you, Lucille suggests nixing shame and blame by doing a 21-day “autopsy” — spend five minutes each night reviewing your habits and thinking about what went right (and what didn’t) that day, and try not to make any harsh judgments.

The goal is to eventually have an “a-ha” moment that enables you to stop feeling guilty and instead focus on moving forward.

Obstacle: Your willpower disappears in the face of temptation.

Solution: Plan your defense.

Sometimes it might seem like the entire world is out to sabotage your weight-loss efforts. Try to think ahead and predict where diet traps may arise so you can be ready with a healthy snack or distraction.

Pro tip: Don’t go hungry where temptation lurks (we’re looking at you, happy hour and office birthdays). Have a small nibble or a healthy shake beforehand and you’ll be more apt to resist unhealthy treats.

Obstacles are made to be overcome, so add these solutions to your weight-loss toolbox and watch those pounds drop off, slow and steady.

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