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Stepping on the scale while trying to lose weight can be a source of anxiety for many. While the number on the scale is influenced by many factors, it's hard not to see it as a report card, letting you know if you've worked hard enough to get your desired result.

If you feel anxiety when it's time to step on the scale during your weight loss journey, you're not alone. Here, we'll take a look at why weight loss can trigger anxiety, why it's important to use the scale as a single tool in your toolbox of measurements for tracking your progress, and how you can reduce your anxiety as you work toward your goals.

Why weight loss can trigger anxiety

There's no way around it: losing weight is hard work. From increasing your movement to changing long-standing eating habits, changing the number you see on the scale is no small feat. Much like sitting down at a performance review or waiting to see your score on a test, it can be tough to get numerical feedback on your performance.

In addition to scale-related anxiety, giving up comfort behaviors (like eating food with low nutritional value as a means of coping with stress) can also ramp up anxiety. The idea of giving up these behaviors can be anxiety-producing, but it's important to discover new methods of self-care that also support your long-term goals.

While ups and downs are a normal part of every weight loss journey, taking steps to reduce anxiety can help you feel your best, stay focused, and can even help you continue to make forward progress. Let's take a look at why it's important to consider factors outside of the scale.

The risks of focusing solely on the scale

There are many factors that can influence the day-to-day numbers you see on the scale. Hormonal issues, new stressors, water retention due to sodium consumption and/or sore muscles, sleep, and even your body's rate of digestion can all cause normal fluctuations in weight.

When you only focus on what you see on the scale, you may be more inclined to self-sabotage your own hard work if your weight doesn't reflect your efforts. Seeing normal fluctuations can also cause some people to increase the intensity of their new habits, creating unsustainable routines. This can result in an endless cycle of ups and downs on the scale that can make it tough to stay motivated.

Tips for dealing with anxiety and weight loss

Thankfully, reducing anxiety and working toward healthy stress management doesn't just make it easier to stay on track. Over time, steps that you take to reduce your stress and anxiety levels can actually contribute to your progress.

Some ways that you can reduce anxiety while you're working to lose weight include:

• Develop new comfort behaviors. Instead of turning to food or binge-watching TV for comfort, try reading a new book by a favorite author, listening to your favorite music, taking a walk, or engaging in a workout to lower stress and anxiety levels.
• Remind yourself that change is uncomfortable. If it were easy to lose weight, you would have done it already. Reminding yourself that any type of life change is uncomfortable can help you remember that when things get tough, it's a sign you're doing the right thing.
• Talk to loved ones. If you typically bond with your partner or other family members over food, talk to them about how you're working to get healthy, and work together to develop new routines to enjoy each other's company.
• Prioritize self-care outside of the gym and the kitchen. Getting healthy isn't just about what you eat and how much you move. A solid self-care routine also means scheduling regular check-ups with your primary care provider, going to the dentist on at least a yearly basis, and learning to set boundaries at home and at work.

How to set realistic weight-loss goals

Talking with your doctor, certified personal trainer, or registered dietitian can be helpful in setting your weight loss goals. If the ever-rising costs of healthcare are stopping you from being able to chat with a healthcare provider or fitness professional, calculating your ideal body mass index can give you a general guideline to a healthy weight range for your body.

Losing one pound per week is a fantastic way to sustainably work toward your goals. It's important to remember that not every week will result in a lower number on the scale. Look for an overall downward trend over a couple of months, rather than focusing on your numbers from one week to the next.

Creating a supportive environment for weight loss

When you're working to lose weight and are living with anxiety, it's important that you prioritize your mental health. Creating a supportive environment is key to developing the behaviors that will keep you moving toward your goal weight.

Try these tips to begin the process of creating the supportive environment you need to stay on track throughout your weight loss process:

• Consider exercising first thing in the morning. While you may need to wake up a bit earlier, getting healthy movement in before the day begins can help to ensure that nothing gets in your way when it comes to exercise.
• Get your family on board. Letting others in your household know that you want to become healthier can help you get the support you need in the tough moments of your journey.
• Try new healthy recipes (and keep your kitchen stocked with food that supports your goals). Eating well doesn't have to be bland (unless that's your thing), and trying new recipes can help you to get excited about discovering new foods that will become a part of your ongoing routine.

Health, powered by you

Developing an anxiety management plan while working toward sustainable weight loss requires a balanced approach. While the scale is a tool that can help you keep an eye on your progress, it's important to focus on the broader benefits of a healthy lifestyle. Focusing on how great you feel as you implement healthier habits can help you to stay on track, even during the weeks (or months!) when the scale isn't showing you the numbers you want to see.

At Evidation, we're here to provide you with the supportive, informative, results-driven content you need to make the most of your health journey. We're excited to help you make the most of your health data as you work to achieve the weight that makes you feel your best. Learn more about how Evidation works and get started today.

Stress doesn't just affect your mind – your body feels the effects of stress as well. From a lowered immune system to aches, pains, and more, both chronic and acute stress can make it hard to feel your best. While some types of stress can be reduced, stress itself is unavoidable. That being said, you can reduce the impact of stress on your health by utilizing stress management strategies that allow you to mitigate the effects of stress on your body.

Here, we'll take a look at the different ways stress can affect you physically, as well as steps you can take to manage stress in a way that positively contributes to your overall well-being.

The physiological effects of stress on the body

Our bodies are great at dealing with small doses of stress, but chronic stress and severe acute stress can both be physically taxing. In addition to mood changes, unmanaged stress can lead to both acute and chronic conditions that can make it difficult to get through the day.

How stress impacts immune function

When the body experiences stress, the brain releases cortisol, a hormone that's great for boosting immunity – in the short-term. When your body regularly releases cortisol due to chronic stress, or repeated acute stress events, you may experience inflammation that makes it harder for your body to fight illness.

The link between stress and cardiovascular health

Research shows that chronic stress can lead to high blood pressure, which can increase the risk of stroke, heart attacks, and heart disease. A 2020 study showed that certain types of stress – including social isolation, marital stress, trauma, work stress, and childhood abuse – are more likely to contribute to an increased risk of a cardiovascular event than other types of stress.

Strategies for reducing stress in daily life

While it's impossible to avoid all stress and anxiety that comes with the pressures of day-to-day life, implementing strategies that work to control your stress levels can help you feel your best.

Incorporating mindfulness and relaxation techniques

Meditation, yoga, and mindfulness techniques can work to promote relaxation. There's no need to attend a yoga class or book a session with a meditation expert (unless you want to) – there are plenty of ways for you to reap the benefits of mindfulness when you're on a budget or have a tight schedule.

Using an app like Calm can provide you with guided meditations that you can easily listen to whenever you have a few minutes of downtime. In the mood to fit a quick yoga flow into your day? We love Yoga with Adriene's free, positive yoga videos that offer modifications that make it easy for yogis of all experience levels to enjoy the benefit of regular practice.

Establishing healthy boundaries and prioritizing self-care

Elevated stress over time can lead to burnout, which can make it difficult to work, enjoy relationships, and feel happy and healthy. While the idea of burnout is often work-related, it can also apply to romantic relationships, friendships, and family issues. Creating boundaries can feel difficult at first, but doing so allows you to say yes to what really matters (including your own self-care).

If you're dealing with an onslaught of work that's beyond your pay grade in the office, schedule a meeting to talk with your supervisor about the boundaries you need to set in order to avoid burnout. A similar approach can be taken with family and friends whose needs are pushing you to your limit. Having an honest, open conversation about your bandwidth and availability can help others understand that saying no to requests and invitations isn't about them – it's about you prioritizing your own needs.

Scheduling your self-care activities as appointments can help you to prioritize the activities that help you manage stress. Creating time in your calendar to enjoy a walk, cook a new healthy meal, or talk with a trusted friend can all help you lower your baseline stress levels so that you're better able to handle whatever life throws your way.

The role of exercise and physical activity in stress management

When you're feeling stressed and overwhelmed, exercise can feel like the last thing you want to add to your schedule. Making physical activity a regular part of your life, however, can help to lower chronic stress levels and better equip you to deal with acute stress.

The immediate physical stress of exercise can help teach your body how to work through tough situations, bolstering your stress management toolkit. Working out can also support your immune, digestive, and cardiovascular health, mitigating the negative effects of stress on these vital systems.

While going through a tough workout can be a great way to lower stress levels, even short bursts of movement can have health benefits. Going for a few ten minute walks throughout the day can be a time-effective way to enjoy the benefits of exercise without adding another item to your to-do list.

Nutrition and diet tips for stress reduction

Meeting your body's nutritional needs can ease the physical effects of stress. Eating regularly throughout the day can help to keep your blood sugar levels even, which can help to keep your body's response to stress under control. Cutting down on caffeine, adding high-fiber foods (like oatmeal, vegetables, and fruits) to your diet can also help boost your body's ability to withstand stress.

Evidation: Supporting your physical and emotional well-being

At Evidation, we use the data you provide to offer personalized insights, tips, and tricks that can benefit your well-being. Try implementing a few of the tips above to begin the process of building your stress management toolkit. Figuring out what works for you to manage stress levels can take some time, but it's well worth the effort. Stress management is a crucial part of a healthy life, and we're honored to help you feel your best. Learn more about how Evidation works and download the app today.

You heard it here first: napping is a good thing. Really!

When you're dragging through the day, a little bit of extra energy from a nap can help you make it to bedtime. Strategic napping is key, however. Napping too long can make you feel excessively drowsy and disrupt your nighttime sleep, while naps that are too short may not be effective.

Here, we'll take a look at everything you need to know about productive napping, and how you can get the most out of an afternoon snooze.

Benefits of napping

While getting high-quality rest at night is ideal, it's not always possible. From kids waking up in the middle of the night to jobs that require you to be available during nighttime hours, it can be tough to get the rest that you need. For some people, naps are only needed from time to time. For others, it makes more sense to make napping a part of a normal schedule. No matter what type of nap makes the most sense for you, snoozing in the middle of the day can have many benefits.

Benefits of napping during the day may include:

• Enhanced mood
• Increased relaxation
• Improved alertness and reduced fatigue
• Boost in reaction time
• Boost in memory performance
• Boost in job performance
• Lowered stress levels

While many people enjoy the benefits of napping, it's not the right solution for everyone. If you find that you feel too disoriented to get back to your normal activities after a nap, or you find that napping during the day makes it feel impossible to fall asleep at night, you may want to focus on improving the quality of your normal sleep instead of resting during the day.

An important note: if you're experiencing sudden fatigue during the day that can't be attributed to an obvious cause (such as working longer hours or welcoming a new baby), it's a good idea to make an appointment with your doctor to find the underlying cause of your daytime sleepiness.

Sleep science: How napping affects the mind and body

Mid-day sleeping can be beneficial for your mind.

The benefits of napping go beyond the brain. Research shows that taking a short nap may provide your immune system with a boost, which can be especially helpful if you're in the process of recovering from an illness.

Ideal nap duration

Timing is key when it comes to making the most of your afternoon rest. While it may be tempting to nap for hours at a time, this usually isn't the best idea (with a few exceptions).

Are short naps better than long naps?

It's important to understand your sleep cycles in order to find the best amount of time to nap for your situation.

There are four general stages of sleep:

• Stage 1: Light sleep that lasts less than seven minutes.
• Stage 2: Deeper sleep that lasts up to 25 minutes following the end of stage 1.
• Stage 3: Deep sleep that lasts about 40 minutes.
• REM Sleep: Dreaming occurs in this stage of sleep.

You'll want to try to hit the sweet spot when it comes to napping smart--waking up before stage 3 begins, or giving yourself enough time to get through a full sleep cycle. If you wake up in stage 3, you're more likely to feel groggy and fatigued after you wake up.

Generally, short naps are best for getting a quick mid-day boost of energy. Just 10 to 20 minutes (don't forget to set your alarm) can help you get the boost of alertness you need to feel your best.

If a short nap isn't going to cut it, aim for a nap of at least 90 minutes, and try to be done with your nap before 3 p.m. Napping later can make it harder to fall asleep at night.

Napping strategies: How to snooze smart

Getting the most out of your sleep is key when it comes to napping. Here, we'll take a look at a few different strategies you can use to make sure every minute of your nap counts.

Set an alarm

There's nothing worse than promising yourself you're just going to rest your eyes... only to find that you wake up hours later. Setting an alarm as soon as you begin to feel sleepy and decide to nap can help you actually get the rest that you need, without constantly jolting awake worrying about whether you've napped for too long.

Create a restful environment

It can be tempting to snooze on the couch with the TV turned on, but actually taking a nap in a restful space can help you maximize the benefits of your sleep. Heading to your bedroom (if possible), drawing the blinds, and turning on a white noise machine can all help.

Silence your notifications

We've all been there: finally drifting off to sleep for a much-needed nap, only to get pinged with a pointless social media notification. Putting your phone on do not disturb mode can help you relax and enjoy the full benefits of your nap.

Evidation: Taking Your Health to the Next Level

At Evidation, we're here to help you meet your health goals, one healthy decision at a time. Whether you're just getting started on your health journey or you're working to make the most out of your wellness plan, we're excited to be a part of your journey. Download the app today and get started!

Healthy meals are the foundation of a healthy eating plan, but adding healthy snacks to your daily food intake can give you the fuel you need to feel healthier overall and manage healthy weight loss. In fact, one-third of a person's daily energy intake is derived from snacks.

What is a good low-calorie snack? A visit to any supermarket or convenience store can be a dizzying experience when you're shopping for snacks to power you through a busy morning or sustain you during a hectic afternoon. Snacks loaded with salty and sugary foods line the shelves, with only a few healthy options hidden between the tempting treats.

The key to ensuring you've got healthy snacks on hand when you need them is careful planning. Let's dive in and explore some ideas for easy, healthy snacks.

Understanding the role of snacks in weight loss

Research has established that snacking can play an important role in weight-loss planning. When you snack on nutrient-dense foods high in protein and fiber, you're likely to feel more satisfied and fuller.

In terms of satiety, high-protein snacks give a more positive energy balance, especially when compared with snack-free stretches of time. Equally important, one study published in the Journal of the American Dietetic Association found that high-fiber snacks may help curb your appetite, which aids in weight control. Additionally, a separate study published in the same journal found that average-weight people snack more often than overweight people.

Benefits of incorporating low-calorie snacks into your diet

Snacking on nutritious foods offers these benefits and more:

• Snacking can add more nutrient-rich foods such as vegetables and fruits to your diet if you don't add enough of these to your meals.
• Foods high in protein and fiber can give you a quick energy boost between meals.
• Snacking may boost your brain power. Focus-boosting snacks such as a small amount of dark chocolate or a handful of blueberries may help you stay alert when you're working on a task that requires your full concentration.
• Smaller amounts of food can help you maintain adequate nutrition if you're experiencing a poor appetite or can't eat full meals because of an illness.

Characteristics of ideal low-calorie snacks

In short, a snack is loosely defined as a smaller portion of food eaten between meals. However, when looking for healthy snacks, try to keep nutrition density in mind instead of volume.

A small candy bar may seem like a smaller portion. However, you can enjoy a whole bowl of popcorn that will add tasty fiber-rich food to your meal plan and make you feel fuller for a fraction of the calories of that tiny candy bar. In other words, a low-calorie, high-volume snack is much more satisfying than a small sugary snack.

Practical tips for selecting and preparing low-calorie snacks

When not chosen carefully, snacks can quickly rack up the calories in your daily food intake. Some studies suggest that many snacks tend to be lower in nutrients and higher in calories than meals. Excess calories at snack time may help some people eat smaller meals. However, one small study found that young men still eat the same amount of food at dinner, even if they've enjoyed a healthy snack in the afternoon.

The answer to this dilemma is finding snacks low in calories and eating them at the right time. Here are some more tips:

• Plan your snacks to stay on track. Sticking to a schedule will help you incorporate snacking into your healthy eating plan.
• Try to eat a meal or healthy snack every three or four hours. Blood sugar levels begin to drop about four hours after your last meal.
• Opt for whole foods instead of packaged foods. Often, packaged foods are loaded with sugar or extra sodium to add flavor.

Low calorie snack options

What are some low-calorie snacks? Try some of the ones we've listed below.

Chia pudding

When you want something sweet and creamy, reach for a serving of chia seed pudding. The tiny but mighty chia seed packs heart-healthy omega-3 fatty acids and plenty of beneficial protein. A quarter of chia seeds mixed with one cup of non-dairy milk contains just 340 calories.

Apple slices and peanut butter

Sweet and salty makes for a great combination when snacking. The natural sweetness of fruit won't make your blood sugar spike. Best of all, enjoy your apple slices with peanut butter for an extra boost of protein, which research shows can help you reduce hunger and maintain a healthy body weight. Keep in mind that peanut butter is high in calories, so stick to about two teaspoons of nut butter.

Roasted chickpeas

High in fiber and protein, an ounce of roasted chickpeas packs a whopping six grams of protein, along with five grams of fiber. And you can enjoy all of these benefits with just 120 calories. Studies show snacking on chickpeas may reduce appetite, control blood sugar levels, and reduce caloric intake at meals.

Popcorn

For a high-volume, low-calorie snack, you can't go wrong with popcorn. You can make popcorn using a microwave popcorn popper, or shop for microwavable popcorn packets that are lower in salt with minimal additives. Four cups of air-popped popcorn has only 122 calories.

Hummus

You can easily pair your favorite vegetables with hummus, a flavorful, creamy spread made with tahini, chickpeas, lemon juice, olive oil, and salt. Veggies and hummus can be a satisfying snack or even a light lunch.

Cottage cheese

Some days call for a protein powerhouse, and that's a great time to indulge in some creamy cottage cheese. You can eat your cottage cheese plain or serve it with a side of fruit or berries. Try taking a half cantaloupe with the seeds scooped out. Spoon the cottage cheese into the cantaloupe half for a satisfying treat that feels decadent. Cottage cheese is also great to have in the fridge for a quick and easy high-protein breakfast.

Pistachios

Most nuts are high in fat, but most of the fat in nuts like pistachios is "good fat," or unsaturated fat. While eating 20 pistachios feels indulgent, you'll only consume 80 calories with less than a gram of saturated fat. Pistachios are rich in fiber, protein, and essential vitamins and minerals.

Fermented vegetables

Foods rich in probiotics include kimchi, sauerkraut, and fermented carrot sticks. Similarly to yogurt, fermented vegetables may benefit health by strengthening your immune system and improving your digestion.

Low-Calorie Snacks for Healthy Weight Loss

It's essential to integrate low-calorie snacks into a nutritious eating plan and a healthy lifestyle. A power breakfast gives you the best start to a productive day, and snacking on healthy foods can satisfy you between meals. With the Evidation app, you can track your healthy habits and learn more about living your best life. Download the app today to get started.

If you’ve worked to get into a good routine with your workouts and runs, running every day to keep up your stamina and strength, then winter can feel frustrating. You may feel like your only option is to run indoors on a treadmill or focus on other exercise during this season. Yet the cold season doesn’t mean you need to hang up your running gear. Running in winter or cold weather has many perks that are worth exploring. From burning more calories to keeping fit all year long, you can benefit from running when the temperatures drop. The key to learning how to run in the cold is to be prepared with the right gear, and this guide will help.

Note the benefits of cold weather running

Running in cold weather carries both psychological and physical benefits. In regard to mental health, winter can bring the winter blues due to shorter days and less time in the sun. Going for a run can trigger the “feel good” endorphins that can boost your mental health. If you suffer from seasonal affective disorder, you may notice that it improves with running. Getting exercise outside also improves clarity by stimulating blood flow to the entire body, including the brain.

Physically, there are multiple benefits found in running in the cold. First, when you exercise in the cold, you may burn more energy. Not only is your body burning energy through the exercise, but you may enter a state called thermogenesis, which is an increase in metabolism designed to help you stay warm. This process activates brown fat, which is the type of body fat that burns calories. Burning the brown fat can actually change your body composition as well.

In addition, running in the cold creates less heat stress on the body. While this might not show in your results because your muscles will contract more in the cold, it will give you a bit more endurance for your run. This is one of the reasons that many of the world’s top marathons take place in the fall.

Finally, winter running can keep your metabolism and motivation to work out going strong. Both of these will help you avoid the weight gain and fitness losses that are often common at this time of year.

Grab the right gear

Before you head out on a winter run, make sure you’re prepared with the right clothing and gear. Some factors to consider include these:

Cover exposed skin

Use as much covering as you can to keep exposed skin protected. Exercise leggings or joggers for your legs, jackets, and coats for your torso, and ski masks and neck gaiters for your head and face will all help. If it’s extremely cold, consider goggles.

Protect yourself from moisture

Moisture will make you feel colder, and this includes moisture from your body in the form of sweat. Use moisture-wicking fabric, especially in the layer closest to your skin, to protect yourself.

Pay attention to the temperature

Knowing how many layers to use can be challenging. Cleveland Clinic recommends dressing for conditions that are about 20 degrees warmer than the actual temperature. This will account for your increased body temperature due to your workout.

Choose the right footwear

When running, regardless of the weather, you’ll want running shoes that are ideal for your gait. However, you may want shoes with additional tread or grip in the winter due to the risk of falling. Another option is to keep your existing running shoes and add cleats or grips on top for winter runs.

Get prepared

Before you hit the ground running in the colder months of the year, make sure you’re properly prepared. In addition to the gear already mentioned, you’ll want to focus on your nutrition and proper warm-up and cool-down exercises.

Nutrition guidance for cold weather running

Your body may have different nutritional needs when you run in cold weather. Fitness First recommends stocking your glycogen stores before running in the cold because you may burn more carbohydrates to create heat for your body. Adding an extra serving of fruits and vegetables to the meals you eat prior to running is a good option. After running, consider consuming warm carbohydrates, like pasta or rice, to increase your body temperature and restore your energy. Protein may also help with rebuilding muscle after a winter run.

Warming up and cooling down

Getting blood flowing to your muscles is important when running in the cold. Start stretching inside before you hit the pavement. This will limber up your joints and muscles so they don’t tense up when they hit the cold air. Dynamic stretches, such as squats and walking lunges, are great warm-ups for cold-weather exercise. This will get your heart rate up and increase your range of motion before you start running.

After your run, your body temperature will drop quickly, and in cold temperatures, this can cause chills. If you’re sweating, the sweat can contribute to this sudden drop in temperature. Use a hot shower as a cool down after your run, or at least change your clothes. Drink a warm beverage to keep your body temperature up. Cool-down stretching is also important, but getting and staying warm is the biggest factor after a cold-weather run.

Stay safe

Running always carries a little risk, but winter weather brings a few additional considerations.

Don’t slip

One of the biggest is the risk of slipping on icy sidewalks or roads. Trails also have risks of ice and snow, especially since water tends to pool on these uneven grounds. If you don’t have a safe, clear path, then wait for the ice and snow to melt.

Hydration

Staying hydrated is essential when running in the cold weather, and it is sometimes overlooked due to the lack of heat. You may not feel as thirsty as you do in hot weather. You’ll want to drink room-temperature water rather than ice water, so you don’t lower your body temperature too much.

Visibility

Because it gets dark earlier in the winter and the sun rises later, you may need to wear reflective gear to stay visible. Even if you don't think it will be dark, consider lighter-colored clothing in case you’re out when the sun starts to go down.

Track your winter runs, and earn rewards with Evidation

As you decide to tackle winter running, make sure you’re getting all of the rewards possible for your work. Evidation allows you to track your exercise and healthy eating choices and earn rewards for them. If you’re ready to embrace winter running, track your choices with Evidation to stay on the right course.

Feeling nervous about working out at a gym for the first time? We get it. It can be nerve-wracking to walk into a new place, especially if you're at the start of your fitness journey and aren't sure where to begin. At Evidation, we're here to support you as you work to become your happiest, healthiest self. Here, we'll take a look at what you need to know to walk into the gym with confidence.

Your first time at the gym: what to expect

Many people feel intimidated by the idea of walking into a gym for the first time. While it's normal to feel apprehensive about any new experience, being prepared, knowing what to expect, and keeping an open mind can help you feel comfortable as you jump into your new workout routine.

If you're getting a gym membership for the first time, you'll want to set some time aside to fill out paperwork and go through a tour of the gym. This process can take 20–30 minutes, so it's a good idea to factor that time into your first gym session. Typically, you'll be offered the option of working with a trainer to get started. This is a smart option to help you learn your way around the gym, and the first session is often free. Even if you aren't interested in personal training sessions long-term, going through a week or two of workouts with a trainer can help you feel comfortable in the gym, practice safe workout techniques, and get a routine under your belt.

During your tour, you'll likely see separate areas for weight training (typically separated into areas for free/handheld weights and weight machines) and cardio machines (including treadmills, stationery bikes, elliptical machines, stair climbers, and more). Most gyms also have separate areas for stretching, and some may also have rooms designed for group exercise. Your gym may also have a pool, a walking or running track, a spinning studio, and other specialized areas.

You'll also want to make sure that your gym bag has everything you need to carry you through your first session. Be sure to bring:

• Change of clothes
• Sweatshirt in case you're chilly in the gym
• Water bottle
• Towel to wipe off machines (if your gym doesn't provide them)
• Earbuds for music

Going in with a plan

Creating a plan before you go to the gym can provide you with a sequence to follow, which can help you feel more comfortable as you get used to the gym. Using a workout app like FitBod can be helpful, as it can create a personalized plan that provides exercises based on your current fitness level (as well as provides you with videos to show you how to correctly and safely perform each exercise).

If you're not sure of your goals and are simply looking to become more active, it's OK if you're not sure about your plan. Spending some time on the treadmill, listening to music while stretching, or taking some time to look around as you get some cardio time in on the stair climber can help to boost your comfort level as you get used to your surroundings.

Boosting gym confidence

Any time you walk into a new situation, it's normal to have some anxiety or apprehension about what to expect. Getting your mind right before you go to the gym for the first time can work wonders in helping you make the most of your workout.

Keep the following in mind to boost your confidence before you head into the gym:

• Remember, everyone in the gym had a first day, and it's totally normal to feel a bit nervous. Every person who you see crushing it in the gym was once in your shoes, pulling into the parking lot and working up the courage to try something new.
• Everyone is concerned with their own workout—not yours. Some people feel intimidated by going to the gym because of a fear that others may be looking at them, judging them, or waiting for them to make a mistake. Nothing could be further from the truth. Everyone at the gym is focused on their own workout, and they aren't looking to see how fast you're going on the treadmill or how much weight you're lifting.
• Give it ten minutes. When you find yourself putting off going to the gym due to nerves or a lack of confidence, push yourself to walk through the door and spend at least ten minutes exercising.

Home workouts vs. the gym

Curious about whether it makes more sense to work on your fitness journey with at-home workouts? For many, working out in the comfort of home can create a less intimidating experience.

Pros of working out at home include:

• Privacy. If you're nervous about working out in front of others, you may find that it's easier to get started in your own home.
• No waiting for machines. In busy gyms, it can take time to get your turn on a cardio or weight machine, and the time that you're able to use the machine might be limited if others are waiting.
• No commute time. Driving or walking to and from the gym can take up some of the valuable time you have to work out.

Cons of working out at home can include:

• Lack of equipment. Gyms offer more equipment than most people have access to at home.
• Distractions. It can be easier to get distracted by family members, phone calls, and work when you're exercising at home.
• Fewer safeguards against injury. At a gym, you'll have trainers nearby, able to help you in the event that you're struggling or that you become injured.

Many people find that it makes sense for them to complete some workouts at home (such as bodyweight exercises and cardio), while heading to the gym for other workouts, especially those that require more equipment. You may also find that it makes more sense for you to head to the gym during the colder months of the year, while working out outdoors during the warmer months. If you decide that it makes more sense for you to be at the gym for some of the year, ask your gym whether they offer month-to-month or half-year memberships, as this can save you money when you're enjoying exercise outdoors.

Make the most of your workouts with Evidation

At Evidation, we're here to help you work toward your health and fitness goals, one healthy decision at a time. Whether you're just getting started with hitting the gym or you're a seasoned fitness enthusiast, our free app can help you make the most of your efforts.

When you download Evidation, you'll be able to connect the apps you're already using to track your health data to our app. With your permission, we'll use your data to find insights and connections that can inform your fitness journey, helping you choose the best next steps toward your goals. You'll also be able to earn cash rewards for following through with healthy, goal-oriented behaviors, like tracking your steps and logging your meals. An important note: your privacy is our top concern, and you have the right to stop sharing your data with us at any time.

If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and download our free app today.

Happy New Year! However you celebrate over the holidays, there’s often lots of preparations and get-togethers filled with mouthwatering foods and drinks on the table. For some, that means leaving behind healthy eating and physical fitness. 

In fact, about 50% of Americans have broken a diet due to holiday food temptation and about 90% planned to enjoy the holidays without worrying about maintaining a healthy diet. 

So, how do those of us who indulged this season get back on track? We commit to getting back into healthy habits, or building new ones, in the new year!

That’s easier said than done, however. So we’re sharing these tips on how you can get back on track and rebuild those healthy habits after the holidays.

Keep on reading to find out how.

How to reset from the holidays and restore healthy habits

1. Recommit to a healthy diet

Holidays often mean overindulging. Many of us eat foods we don’t normally eat. And once the festivities are over, and it's time to return to a healthy diet, it can be challenging. Taking small steps, like introducing more fruits and vegetables, whole foods, and lean meats can help. Whether on a specialty diet like keto or paleo or a standard diet, choose foods rich in vitamins and minerals.

Brian Nagele, the CEO of Restaurant Clicks, provides food lovers with various options while eating out. “We encourage clients to reserve restaurant seats for the upcoming holidays. But we always promote healthy eating habits by choosing whole fruits, green leafy vegetables, and lean meat. We also advise limiting salt, sugar, and fat intake and avoiding processed foods.”

2. Stay hydrated

During the holidays you may have enjoyed more sugary beverages and alcoholic drinks than normal. To get back on track, make an effort to stay hydrated. 

How much water your body needs depends on a variety of factors—like your activity levels, health factors, and where you live—but generally speaking, for healthy individuals, the Mayo Clinic recommends:

• 3.7 liters per day for men (15.5 cups)
• 2.7 liters per day for women (11.5 cups)

3. Get enough sleep

Now that the parties are over, and the preparations and travel are behind you, give yourself time to rest. More importantly, prioritize getting restful and restorative sleep. The CDC recommends at least 7 hours for most adults.

 As a personal trainer certified by the National Academy of Sports Medicine (NASM), Matt Scarfo emphasizes the importance of rest and sleep to his clients. According to Scarfo, a resident training and nutrition expert at Lift Vault, which offers free workout plans, sleep is when our bodies recover and repair muscle. 

4. Get regular exercise

It’s easy to forget about your fitness routines during the holidays. With the disruption in routines, many people aren’t able to exercise as consistently as they usually might. But as we turn over a new leaf, include regular workouts in your new year’s plans and resolutions.  

John Gardner, Co-Founder & CEO of Kickoff, believes consistency is the key to fitness success. “We encourage our clients to hit the gym at least three times each week. But if they have less time, we suggest being physically active, such as walking for at least 30 minutes daily. That will make a difference in their overall health.” Try working activity into your daily routine to build consistency. If choosing to walk instead of drive to the grocery store isn’t an option, try making choices like parking in the furthest parking spot while running errands. The extra steps can add up. 

5. Practice meditation and mindfulness

Holidays can be stressful, which may increase feelings of depression and anxiety in some. Preparing for celebrations and buying gifts can cause financial stress; and you may feel lonely if you’re unable to be with your loved ones. If you’re feeling stressed—or even just a little deflated following the holidays, try supporting your mental well-being by practicing meditation and mindfulness. 

6. Pursue your hobbies and interests

If you spent a lot of time over the holidays without much time for yourself, try to create time for yourself in the new year to relax and pursue your hobbies and interests.

Love reading? Find some new books and nourish this hobby. Or put your favorite music on and sing or dance along. Want something more active? Call some friends to play sports, or travel somewhere new. Ultimately, pursuing your passions is good for your mental health.

7. Check in on others who might need support

You might think of the holidays as a time when people come together. However, many seniors cite it as the loneliest time of the year. If you have friends, family, or neighbors who may be lonely or isolated, consider checking in to see if they need any support. It could make a huge difference for their mental and physical well-being. 

8. Practice self-care

If you tend to lose yourself during the holidays, you’re not the only one. After the festivities are over, take some time to focus on yourself.  

Self-care is the foundation for physical health and mental well-being. In addition to staying hydrated, eating healthy, sleeping well, and exercising regularly, here are some ways to take care of yourself:

• Separate professional and personal life
• Socialize with people
• Have 'me time'
• Pursue your passion
• Motivate yourself
• Celebrate small joys
  

Promoting health and well-being after the holidays

The end-of-year holidays can be a wonderful time, celebrating with family, friends, colleagues, and loved ones. Or maybe you just enjoy the fresh start of a new year.

Whether or not you monitored what you ate, or stuck with your workout routines over the holidays, now is a great time to reset and restore or renew healthy habits. Consider the eight recommendations above to help promote your overall health and well-being in the new year and beyond.

When you're traveling, you want to feel your best. Jet lag can make it difficult to feel rested and alert, but thankfully, there are steps you can take to feel better, even when you're jet-setting from one destination to another throughout the holiday season. Here, we'll go over some practical tips you can use to help adjust your sleep schedule and minimize the effects of jet lag.

Understanding jet lag and its symptoms

Jet lag happens when you travel to a different time zone, and your body's natural sleep-and-wake rhythms are disrupted. Normally, your body's natural clock helps you feel awake during the day and sleepy at night. When you travel across one or more time zones, your body's internal clock doesn't match the new time, causing sleep disruptions known as jet lag. While jumps across several time zones can cause more pronounced jet leg, even a shift of an hour or two can cause difficulties falling asleep and waking up.

The symptoms of jet lag can differ from person to person, and may include:

• Fatigue
• Dizziness
• General sense of malaise (not feeling well, or not feeling like yourself)
• Insomnia
• Trouble falling asleep
• Trouble concentrating
• Irritability
• Loss of appetite

Typically, the symptoms of jet lag resolve on their own a few days after you've settled into your new time zone. You may find that these symptoms return once you head back to your original time zone.

Let's take a look at some simple steps you can take to reduce the effects of jet lag so you can fully enjoy your travels.

Tips for preparing your body before travel

You don't have to wait until you're at your destination to begin the process of fighting jet lag. Planning ahead can help your body adjust to your new time zone more easily.

Try these pre-travel tips to reduce the intensity of jet lag:

• Gradually change your sleep schedule. A few days before you travel to a new time zone, try adjusting your sleep schedule toward the time zone of your new destination. For example, if you're traveling west (like from the East Coast to the West Coast of the United States), go to bed and wake up an hour later. This can help your body begin the process of adjusting your sleep schedule.
• Get plenty of rest. No matter how much you prepare for a trip, you're likely to have some fatigue as your body adjusts to a new schedule. Make sure you're well-rested before your trip, as being tired can increase otherwise manageable levels of fatigue.
• Prioritize self-care in the days leading up to your trip. Enjoying healthy food, exercising, and de-stressing with meditation or yoga can all prepare your body for a time zone adjustment.

Strategies for adjusting to a new time zone quickly

Once you're at your destination, there are several steps you can take to adjust your sleep schedule. Getting plenty of sunlight can help to reset your body's internal clock, as natural light (and the lack thereof) can signal to your body when it's time to wake up and when it's time to rest.

Using stress management techniques can also help you adjust to your new time zone. If you're feeling stress about your energy levels as you adjust to a new time zone, yoga, breathwork, meditation, and other natural stress management techniques can help you stay connected to your body through the adjustment process.

Eating well is key when it comes to adjusting to a new routine. Try to stay away from heavy foods that leave you feeling ready for a nap, and stick to lighter, more nutrient-dense options to provide your body with natural, easily accessible energy.

Dehydration can make jet lag symptoms even worse, so it's smart to drink plenty of water before, during, and after your trip. While it can be tempting to use caffeine to wake up, try to stick to non-caffeinated beverages, as caffeine's dehydrating properties can make it harder for your body to adjust.

Using technology to your advantage

Understanding your sleep quality, stress levels, hydration, and nutrition can all help you make the decisions necessary to support your health as you travel. At Evidation, we use the health data that you choose to share with us to provide you with content-based, personalized insights to drive your health decisions.

At Evidation, we're here to help you feel your best, no matter where you're headed

Whether you're traveling or staying put this holiday season, the Evidation team is here to help you get the rest you need to feel your best. If you're ready to put your health data to good use, we're ready to support you! Click here to learn more about how the Evidation app works and download today.

From the twinkle of holiday lights reflecting off of freshly fallen snow to the smell of just-baked favorite treats, the holiday season is full of opportunities to spend time with friends and family—and to indulge in delicious snacks and meals that only come around once a year. Here, we'll explore how you can stay on track with your health goals while also fully enjoying the indulgences of the holiday season.

Mindful eating tips for holiday meals

There's no need to skip out on holiday meals while you're working on your health—and there's no need to wait for a fresh January start to keep working toward your goals. If you know that you'd like to be a happier, healthier version of yourself, you can start right now (really!), even in the midst of the holiday season.

Try following these tips to fully enjoy holiday meals while still eating in a way that allows you to feel your best:

• Set intentions before holiday meals and gatherings. Before you start eating at a holiday meal, take a moment to check in with yourself, and consider what you want to get out of the experience. Perhaps you're looking forward to enjoying a favorite dessert, you can't wait to reconnect with a family member, or you simply want to soak up the cheer of the holiday season. When you set an intention and stay connected, you're more likely to feel satisfied by what you're eating.
• Use your senses to practice mindful eating. When you're eating foods that you love, take your time to fully engage your senses. Before you eat, notice the colors and textures of the food. As you eat, notice the taste and temperature of the food. Practicing mindful eating can help you to slow down and enjoy each bite throughout the holidays.
• Take your time and enjoy socializing while eating. Taking time to connect with others at parties and family gatherings can help you to naturally slow down your eating process, which can help to pace your digestion and give your brain time to recognize that you feel satisfied.
• Focus on food quality—not quantity. Indulging during the holidays is part of the fun, and there's no reason to skip out on your mom's famous pumpkin pie or your sister's fantastic cranberry sauce. When you're enjoying foods that might not be a part of your standard nutrition plan, choose the foods you really love, and savor every bite.
• Consider a sober holiday. While it can be tempting to enjoy a cocktail or two during the holidays, doing so can drive up your caloric intake without increasing satiety levels, decrease the quality of your sleep, and have a negative effect on your immune system. If you do choose to drink, be sure to stay hydrated and limit your intake.
• Remember, flexibility is key. For many of us, weight fluctuations are a normal part of the holiday season. Mindful enjoyment of holiday food isn't about restriction, rather, it's about enjoying food in a balanced, nonjudgmental way.

Strategies for staying active despite a busy schedule

Schedules can get hectic during the holiday season, and staying on top of your self-care routine helps support your physical and mental well-being. You may need to be strategic and creative with your time, but there are plenty of ways you can include meaningful movement in your day during the holidays.

Try these tips to maximize your physical activity during the holidays:

• Try short, intense workouts. Just 10-15 minutes of exercise can be effective. High-intensity interval training (HIIT) workouts offer quick, intense bursts of activity followed by periods of rest, and are known for offering a great caloric burn and supporting cardiovascular fitness.
• Incorporate movement into daily tasks. When you're on the phone or listening in on a virtual meeting, head outside for a stroll around the block. Take the stairs instead of the elevator when you can. When you're moving through tasks at home, put holiday music on, and take dance breaks from time to time to keep your activity levels up.
• Try active socializing. Instead of spending all of your time sitting during social gatherings, suggest a walk, quick workout, or movement-intensive games to get you and your friends or loved ones up and moving while you get to spend quality time together.

Managing stress and prioritizing self-care during the holidays

From cooking to shopping to hosting to managing traditions, the holiday season can be stressful. Prioritizing your mental health self-care is important for enjoying the season in a healthy way.

Try these strategies to manage holiday stress:

• Set boundaries. One of the most important parts of emotional wellness is learning to say no. You don't have to attend every party or accept every invitation during the holidays. If you're feeling overwhelmed, talk with family, friends, or coworkers who can help. It's ok to let others know that you need some extra support to manage holiday stress.
• Let go of perfection. There's no such thing as a perfect holiday experience, and no matter how hard you try, you won't be able to create one for yourself or anyone else. Let go of the idea that each meal, event, and gift exchange must be flawless from start to finish. Downsize your to-do list by focusing on the moments that matter most, like spending time cooking with loved ones or curling up with your pet for a holiday movie marathon.
• Prioritize physical health. You can't take care of anyone else unless you're taking care of yourself, and this adage is especially true during the holiday season. Aim for at least 7 hours of sleep per night (more if you can swing it). When you get enough rest, your body is better able to regulate stress levels. Exercising often (even if it's as simple as going for an outdoor walk with your family) can help keep stress levels under control while keeping you healthy.
• Take time for yourself. It's easy to get caught up in the rush of the holidays, and taking breaks can help to keep stress levels low. Take some time and enjoy a chapter of a new book, go for a solo outdoor walk, or take some time to enjoy creative pursuits.

Tips for enjoying treats in moderation

Holiday treats don't have to lead to winter weight gain when enjoyed mindfully and in moderation. Finding a balance that works for you is key.

In order to mindfully enjoy holiday treats, you'll want to try to fully focus on your food when you're eating. This doesn't mean you need to sit in a silent room while you're enjoying holiday food! Instead, carefully choose the foods that you take from the buffet table at parties. If you're alone, try fully focusing on your food, rather than eating with distractions like the TV or the computer.

Eating small portions can also help you enjoy treats in moderation. Remember, you can always go back for more if you don't feel satisfied with your initial portion. When you start with a smaller amount of food on your plate, you're less likely to overindulge.

When it comes to striking a balance between healthy foods and treat foods, be selective. Enjoy the treats that you really love, and maybe skip the foods you can get any time of year. Pair your treat foods with nutrient-dense foods to ensure that you're getting the vitamins and minerals you need while you enjoy the delights of the holidays. Enjoy each treat with a piece of fruit, a handful of nuts, or other healthy option that can provide your body with the fantastic taste of a treat alongside a boost of energy.

Evidation: Your key to enjoying the holidays mindfully

At Evidation, we're here to give you the content-based insights that can help you become your healthiest, happiest self. Whether you're tracking your fitness and activity levels, your sleep, your moods, or other health data, Evidation puts it to good use.

When you choose to share the health data you're already tracking with our app, we'll provide tips and tricks that allow you to continue working toward your health goals as you enjoy the foods and activities that ignite a sense of nostalgia and joy. Click here to learn more about how Evidation works and download our free app today.