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Heatstroke is a severe heat-related illness that happens when the body becomes unable to cool itself. Usually, the body's temperature regulation system is able to use natural cooling mechanisms when the body's temperature begins to rise. During a heat stroke, however, the failure of these mechanisms leads to an unnaturally high body temperature, often above 104°F.

Here, we'll explore what causes heat stroke, warning signs that you need to be aware of to keep yourself and your family safe from heatstroke and other heat-related illnesses, how you can prevent heatstroke, and how you can use technology to keep yourself safe from heat-related illnesses.

Understanding heatstroke: a serious summer risk

As temperatures continue to climb this summer, it's easy to get distracted when you're having fun outdoors. Forgetting to hydrate, take breaks, or relax in the shade can have dangerous consequences, however. Heatstroke, a condition in which the body's temperature rises to an abnormally high degree, can cause long-term health complications including damage to the muscles, kidneys, brain, and heart. Left untreated, heatstroke can even become fatal.

Understanding the causes of heatstroke can help you avoid factors that may contribute to the development of the condition.

Common causes of heatstroke include:

• Exposure to high temperatures: Spending time in hot weather can lead to heatstroke. This is especially common when high heat is combined with high humidity, as this can overwhelm the body's ability to cool itself.
• Physical exertion in high temperatures: Exercising in hot weather can increase the likelihood of heatstroke. People who work outdoors for a living, such as athletes, laborers, and military personnel, are at a higher risk for heatstroke than those in the general population.
• Dehydration: When your body doesn't have enough water, you may lose the ability to sweat and cool yourself, increasing the likelihood of heatstroke.
• Wearing clothing that isn't weather-appropriate: Wearing clothing that is too tight or too heavy in hot weather can make it harder for your body to get rid of heat.
• Certain medications: There are certain medications that can make it harder for the body to regulate its own temperature, including antidepressants, antihistamines, and diuretics.
• Certain medical conditions: Issues like obesity, respiratory disorders, and heart disease can all make you more likely to develop heatstroke. If you have these conditions, be sure to talk with your doctor about any steps that you may need to take in order to stay safe in extreme temperatures.

Early signs of heatstroke to watch for

When you're working to safely enjoy summer weather, it's important to know the early signs of heatstroke. If you notice any of these signs in yourself or a loved one, it's important to take steps to improve symptoms. Certain groups of people, such as elderly people, young children, athletes, people with chronic illnesses or who take certain medications, and people who are using alcohol or drugs are more likely to experience heatstroke than people in other groups.

Early signs of heatstroke may include:

• Heavy sweating
• Muscle cramps
• Fatigue
• Muscle weakness
• Dizziness and lightheadedness
• Headache
• Nausea and vomiting
• Rapid heartbeat
• Rapid, shallow breathing
• Excessive thirst
• Confusion and irritability
• Pale and moist skin

If these symptoms don't go away after moving to a cooler area, loosening clothing, hydrating, resting, and making attempts to cool the body, it's important to seek medical attention.

Advanced symptoms indicating severe heatstroke

Sometimes, heatstroke symptoms progress from mild to severe.

Signs of severe heatstroke may include:

• High body temperature
• Altered mental state or other changes in behavior
• Dry, hot skin
• Nausea and vomiting
• Rapid heart rate
• Headache
• Seizures
• Loss of consciousness
• Lack of sweating

If these signs appear in yourself or a loved one, it's important to seek emergency medical attention to prevent damage to vital organs and/or death.

How heatstroke differs from heat exhaustion

Heatstroke and heat exhaustion are both conditions caused by the failure of the body's natural cooling system. Heat exhaustion is a milder form of heat-related illness that typically resolves on its own within about an hour. Left untreated, heat exhaustion can develop into heatstroke.

Staying cool: tips for beating the heat

There are many steps you can take to avoid the development of heat exhaustion or heatstroke, including:

• Use lightweight, loose-fitting, light-colored clothing to protect your skin
• Use air conditioning when possible
• Avoid peak heat by staying out of the sun between 10 am and 2 pm
• Stay hydrated and drink electrolytes (such as those in a sports drink) in extremely hot weather
• Avoid alcohol and caffeine

The importance of hydration

Drinking plenty of water or other drinks enhanced with electrolytes alongside your favorite summer meals can be a smart step to prevent heatstroke. When you drink water, your body doesn't just cool off from the temperature difference—it also is better able to support your natural cooling mechanisms, such as sweating. The ability to sweat can come and go during a heatstroke as the body's cooling systems begin to fail.

Using technology to stay safe in the heat

Logging your water intake and physical activity levels in your health and nutrition tracking apps can help you ensure that you're taking the necessary steps to protect yourself against heatstroke. Using weather apps to check temperature changes throughout the day can also help you to stay safe by providing you with information on when it's safest to exercise or otherwise spend time outdoors.

Understanding heatstroke can be the first step toward avoiding the condition. Taking breaks from high temperatures, avoiding heavy physical activity in hot weather, drinking plenty of cool water, wearing weather-appropriate clothing, and working with your doctor (if necessary) to learn more about how you can protect yourself are all important ways to avoid heatstroke.

At Evidation, we're committed to helping you live your healthiest life. When you drink water and log your ounces on your health, nutrition, or fitness tracking apps linked to your Evidation account, you can work toward rewards for making healthy choices. We'd love to show you all the ways that Evidation can support your journey to health. You can learn more about how Evidation works here, and get started with earning rewards today.

When it comes to finding the right amount of water to drink each day, it can be tough to sift through the contradictory information you'll find on the internet. Some websites will tell you that you only need to drink water when you're thirsty, while others will tell you that you need to swig at least half of your body weight in ounces for optimal hydration. There's no doubt that hydration matters for your overall health and well-being, but it's important to understand how to figure out the amount of water that's right for you.

Here, we'll take a look at the general guidelines for ensuring that you're getting enough water, different factors that can influence the amount of water that you need in a day, signs that you aren't getting enough water (and what to do about it), and some practical tips that can help you include more water in your daily routine. Fill up your water bottle, get comfy, and let's get started.

The general guideline: eight glasses a day

Many health and wellness experts agree that aiming to drink eight glasses of water a day is a good goal for most people. Recent research from the U.S. National Academies of Sciences, Engineering, and Medicine showed that about 15.5 cups of fluids per day are necessary for men, and 11.5 cups per day are necessary for women. While this may seem far higher than the eight glasses recommendation, it's actually not that different, as the higher recommendations include fluids from all drinks and food ingested throughout the day.

Factors influencing individual water needs

While it can be helpful to have a goal in mind when it comes to your hydration needs, listening to your body and understanding the unique factors that can require more or less water is key to feeling your best.

Factors that can influence how much water you'll need throughout your day include:

• Environment: If it's especially hot or humid outside, you'll need to work overtime to make sure that your body is getting the water that it needs. Take plenty of breaks to go inside and sip a glass of cool water.
• Exercise: If you're working out and getting sweaty, you're going to need more water. Drinking before, during, and after exercise can help you to keep dehydration at bay.
• Pregnancy and breast-feeding: You're not just eating for two—you're also drinking for two. If you're pregnant or breastfeeding, it's likely that you'll need to drink additional water to ensure that both you and your growing baby are getting all of the water necessary to feel your best.
• Illness: If you're going through an illness that's causing vomiting, diarrhea, or fever, it's important that you replace lost fluids. Your doctor may recommend that you use an electrolyte solution to help maintain your body's natural balance.
• Health conditions: Some health conditions, like kidney disease, heart disease, and certain liver problems can impact the amount of water that you need each day.

Signs of dehydration and how to avoid it

Whether you're training for a marathon or simply spending time gardening outdoors, it's important to be on the lookout for signs of dehydration. Many people don't realize that they're dehydrated until their condition becomes severe. Recognizing signs of dehydration early can help you get the care you need.

Common signs of dehydration in adults include:

• Extreme thirst
• Confusion and dizziness
• Dark-colored urine
• Fatigue
• Infrequent urination

Sometimes, dehydration can be resolved with at-home treatment, including drinking plenty of fluids and getting rest. It's important to seek medical care if you’ve had diarrhea for more than 24 hours, have black or bloody stools, can't drink fluids without vomiting, or if you or your loved one are irritable, extremely fatigued, or disoriented.

Benefits of staying properly hydrated

Water is vital to maintaining your body's normal functioning. Understanding why it's so important to stay hydrated may help you remember to fill up your bottle before you leave the house in the morning.

Benefits of staying hydrated include:

• Cellular function: Water is necessary for many biochemical reactions in the body, including those that generate energy and build new tissue. When you give your body the right amount of water, you're providing the tools necessary for optimal functioning.
• Removal of waste: Waste removal is an essential facet of your well-being, and your body needs plenty of water to release waste through urine. If you're not getting enough water, it's likely that your body is holding onto waste that it doesn't need, potentially causing health problems down the road.
• Digestive health: Water helps the digestive process by dissolving nutrients so they can be absorbed by the intestines. Drinking plenty of water can also help with constipation and other digestive issues.

How to incorporate more water into your daily routine

You know why it's so important to drink the water you need, but that doesn't mean it's easy. Follow the tips below to get yourself in the habit of downing the H2O your body craves.

• Pick out a water bottle you love. We get it—it seems a little silly, but it really can help. Choosing a water bottle that makes you smile can put a little extra pep in your step every time you head back to the water cooler to fill up.
• Use an app. There are plenty of apps that can help you track your water consumption—the key is finding one that works well for you. Don't forget to connect your water app to Evidation so we can start rewarding you for staying hydrated!
• Jazz it up. Tossing a few slices of lemon or lime into your water bottle can give you the hint of flavor you need to enjoy each glass.

Evidation: Here to support your health

At Evidation, we don't just cheer you on when it comes to tracking your health data—we also provide the rewards you need to stay motivated! When you connect and use apps that track your water consumption, don't forget to share their data with Evidation so that we can give you the virtual high-fives you need to keep going. Learn more about the app here, and if you haven't downloaded Evidation already, do so today!

Spending time in the summer sun can be a great way to connect with friends, enjoy healthy exercise, and soak up some vitamin D. That being said, heat stress can happen to anyone. Heat stress can lead to severe heat-related illnesses.

Here, we'll explore everything you need to know about heat stress, including early signs of the condition, symptoms that you'll need to watch out for, steps you can take to prevent heat stress, and how you can utilize technology to help you stay safe in the sun.

What is heat stress?

When your body can't maintain a normal temperature, you could experience heat stress. This condition occurs when your body is unable to get rid of extra heat, causing your core temperature to rise. Typically, the body is able to cool itself through sweating, but in extreme heat, sweating may not be enough to cool the body down. Mild or moderate cases of heat stress can typically be handled with home treatment, such as resting in a cool, shady area and drinking water or sports drinks slowly.

When heat stress becomes severe, it can be harder to prevent the condition from developing into a more serious heat-related condition. Let's take a look at the early warning signs of heat stress.

Early signs of heat stress

Knowing the early signs of heat stress is important for keeping yourself safe when you're spending time outdoors, enjoying summer weather.

Early signs of heat stress include:

• Heavy sweating
• Elevated body temperature
• Dizziness
• Fatigue and confusion
• Reduced appetite
• Increased thirst
• Irritability

If you think you might be experiencing heat stress, err on the side of caution. Cool off, drink some water, and relax with a cool washcloth on your forehead. If your symptoms persist, be sure to seek medical attention.

Moderate symptoms to watch out for

If mild heat stress is left untreated, it can quickly ramp up to moderate heat stress. At this level, you have less time to seek medical attention than at the mild level.

Symptoms of moderate heat stress can include:

• Ongoing symptoms of mild heat stress
• Cold, pale, and clammy skin
• Fast, weak pulse
• Nausea or vomiting

Moderate heat stress may require medical intervention. If you find that home remedies are not working to alleviate your symptoms, it's important to seek emergency medical care before your heat stress develops into a more serious condition.

Severe symptoms

Severe heat stress requires immediate medical attention.

Symptoms of severe heat stress can include:

• Ongoing symptoms of mild and moderate heat stress
• Hot, flushed skin
• Very pale skin
• Low or high blood pressure

How to prevent heat stress

Thankfully, there are many steps you can take to prevent heat stress. Check out the simple tips below to keep yourself safe in high temperatures.

Stay informed

Taking a look at the weather app on your phone at the start of each day is one of the simplest ways to keep yourself safe against heat stress. If a heat advisory has been issued by The National Weather Service, be sure to pay attention to the times when the heat will become dangerous. If possible, plan to be inside during these times. If you must be outdoors, keep an eye out for signs of heat stress and take steps to keep yourself as cool as possible.

Stay hydrated

Drinking plenty of water is key to warding off heat stress. Drinking plenty of water each day is important to keep yourself safe in high temperatures. Your standard eight 8-ounce glasses each day may not be enough in extremely high temperatures, so be sure to listen to your body and keep your water bottle handy on super-hot days.

Dress appropriately

Wearing light-colored, loose-fitting clothing can help to protect you from the high temperatures that can cause heat stress. If you're in the sun, wearing a hat and/or sunglasses can also help to reduce your exposure.

Consider a summer-specific schedule

If you have a career that requires you to spend many of your waking hours outside, consider whether you can change up your schedule to help keep you safe. While this isn't always possible, a slight shift in hours can make a world of difference for those who work outdoors. Moving your work to the early morning or the early evening can help you avoid the times when the sun is at its hottest (typically between 10 am and 2 pm). If it's not possible for you to avoid the sun at work, be sure to stay hydrated, take frequent breaks, and keep an eye out for signs of heat stress.

Acclimate gradually

It's true that your body can get used to hotter temperatures over time, but it's important not to rush this process. Paying attention to your body's natural signals (such as an increase in sweating) can help you know when it's time to take a break as you're getting used to the summer heat.

Maintain physical health

Aerobic fitness doesn't just help you feel your best—it can also help to protect your body against heat stress. According to current research, people who have a high level of aerobic (cardio) fitness are better able to rid their bodies of heat than people with a lower level of aerobic fitness. If this news inspires you to exercise outdoors, be sure to exercise in the early morning or evening, wear appropriate clothing, and drink plenty of water.

Using technology to monitor and avoid heat stress

Using health, fitness, and nutrition apps to track your water intake can help you stay hydrated when you're sweating in the sun. Allowing notifications from your water tracking app can help you remember to keep sipping when life gets busy.

At Evidation, we put the health data you choose to share with us to good use by analyzing the data you're already tracking to provide you with the insights and health-savvy content that helps you feel your best. Learn more about how Evidation works and download today to get the support you need to be your healthiest self.

Summer is in full swing, and there's no better time of year to take your workout outdoors. Working out outdoors isn't just great for getting your heart rate up—it also gives you the chance to enjoy fresh air, soak up the sun, and get the vitamin D you need to feel your best.

The best kind of workout is one that you'll happily do, and finding the type of movement your body craves is key to developing a sustainable summer workout plan. Not sure where to start with sweating in the sun? We've got you! Here, we'll take a look at some ideas for new workouts to try under the summer sun (don't forget to pack your favorite summer fruits to refuel afterward).

1. Swimming: a refreshing way to stay fit

The classic summer workout, swimming lets you stay cool while providing a low-impact workout that keeps you in control of your intensity level.

The benefits of swimming include:

• Builds endurance
• Low-impact
• Reduces stress and anxiety
• Improves lung capacity
• Improves cardiovascular health

Give it a try: If you're not a natural in the pool, no worries. There's nothing wrong with signing up for adult swim lessons, or starting out with a water aerobics class to get a feel for whether you enjoy the pool. If you're already confident in your swimming abilities, start slow by swimming for 15-20 minutes a few times each week, working slowly to build up your endurance and strength.

2. Trail running for an exhilarating challenge

Trail running is a challenge for your mind and your body that will leave you feeling strong, relaxed, and refreshed. Pro tip: leave your headphones at home when you're out trail running. Enjoying the sounds of nature will add to the zen of spending time on the trails.

The benefits of trail running include:

• Natural surroundings can boost mental well-being
• Lower impact than running on asphalt
• Improves proprioception (your brain's awareness of your body's position)
• Natural interval training
• Improved agility

Give it a try: Trail running is a fun and relaxing way to increase your cardio fitness, and you can get started by learning more about trails in your area (check out websites like AllTrails to learn more about nearby hidden gems). Using interval training to play with your speed (for example, running one minute, then walking for one minute) can help you build up to a more constant run. Remember, safety first—go with a friend if you can, make sure your phone is charged, and always let someone know where you're going and when you'll be back.

3. Beach volleyball for a full-body workout

If you're lucky enough to live within driving distance of a beach or sand volleyball court, you'll love the teamwork, excitement, and full-body challenge that you'll get from a game of beach volleyball.

The benefits of beach volleyball include:

• Improved coordination
• Improves reflexes
• Engages legs, core, arms, and shoulders
• Lower impact than hard court surfaces
• Improves endurance

Give it a try: If you have friends who are down to play, organize a weekend game. New to the volleyball world? Check out community centers and local recreational organizations to join a team and get started.

4. Outdoor yoga for flexibility and mindfulness

Taking your yoga practice outdoors can be a fun and challenging way to experience asanas in a new light. Whether you practice with a class or on your own, be sure to enjoy every deep breath of fresh air from your first sun salutation to your final namaste.

The benefits of outdoor yoga include:

• Reduction of stress and anxiety
• Promotes healthy circadian rhythms
• Increased serotonin
• Increased engagement in practice due to enhanced sensory experience
• Improved proprioception

Give it a try: Search for an outdoor yoga class near you (unless otherwise stated, yoga classes are generally welcoming to all levels, and your instructor will help you with any necessary modifications). No outdoor yoga options in your area? Head outside with your mat or a towel, pull up a free yoga video (you'll find tons of options on YouTube), and get started!

5. Stand-up paddleboarding for balance and core strength

Stand-up paddleboarding allows you to glide across the water's surface while you enjoy a full-body workout that improves your balance, calms your mind, and works a wide variety of muscle groups.

The benefits of stand-up paddleboarding include:

• Improved strength and endurance
• Improved cardiovascular health
• Engages a variety of muscle groups, including the arms, shoulders, back, legs, and core
• Improved balance
• Increased mental clarity

Give it a try: Many communities offer stand-up paddleboarding rentals and classes. If you have kayak or rowboat rentals available in your area, ask whether they offer stand-up paddleboard rentals as well. If it's your first time, be sure to schedule a class or lesson with an instructor before hitting the water on your own.

6. Ultimate Frisbee for cardio and teamwork

Fast-paced and fun, Ultimate Frisbee is a cardio-intensive game that requires teamwork, agility, and quick thinking. The game is perfect for those who want to socialize while exercising outdoors.

The benefits of ultimate Frisbee include:

• Improved agility
• Improved cardiovascular health
• Development of teamwork skills
• Improved hand-eye coordination
• May reduce feelings of anxiety and depression

Give it a try: Ultimate Frisbee is popular around the world, and it's likely that you'll be able to find a friendly game wherever you go. Check out Pickup Ultimate to find and join a game near you, and show up ready to sweat and make some new friends.

At Evidation, we're here to support your health, no matter how you choose to enjoy healthy movement. With our app, you'll be able to track a variety of activities, get insights into your performance, and earn rewards for staying active. We're here to help you set and meet fitness goals, monitor your progress, and stay motivated, all summer long.

This is the perfect time of year to enjoy all that the outdoors has to offer, and at Evidation, we're here to help you to make the most of your health data by providing personalized insights and content that helps you live your best life. Learn more about Evidation today and download the app—we can't wait to support you!

Figuring out how to lose weight is tough—and there's no reason to go through your weight loss journey alone. Whether you love swapping healthy recipes with friends, using technology to support you as you work toward your goal, or enjoy working with a professional to get the tips you need to take your weight loss to the next level, it can be helpful to lean on positive support as you work to become your healthiest self.

Introducing Evidation: a comprehensive health app

Knowledge is power when it comes to your health, and understanding your health data can provide you with the information you need to take your wellness to the next level.

The Evidation app is a simple, effective tool that helps you make the most of the data you're already tracking. Using the health-related information that you choose to share (such as data from fitness apps, nutrition apps, etc.), Evidation gives  recommendations, suggestions, and information that provide you with the knowledge you need to support your well-being.

How Evidation supports your weight-loss journey

Whether you're in the process of losing fat or you're trying to reduce your overall body mass index, Evidation allows you to see how your movement is supporting your overall health goals. By keeping track of your movement patterns throughout the day and week, we're able to provide you with the info you need to keep moving. 

Recent research shows that people who receive encouragement in the form of notifications tend to move more than those who don’t receive these notifications. Receiving nudges from your fitness and nutrition apps paired with the weekly insights you get from Evidation can support your forward progress.

Tracking what you eat can provide insights into your physical health and weight loss journey, and Evidation can provide you with the tips and suggestions you need to keep moving forward. When you're staying on top of your nutrition, you're better able to find patterns that can inform the decisions that help you feel your best.

Tracking your movement, nutrition, stress levels, and sleep patterns are all helpful when it comes to wellness and weight loss, but this information is even more powerful when it's analyzed on a macro level, allowing you to see connections and effects that might otherwise go unnoticed. At Evidation, we're here to help you make the most of the tracking you're already doing, pushing you toward success one day at a time.

Using Evidation to set and track personal goals

Evidation doesn't just give you the encouragement and insights you need to stay on track—it also rewards you for participating in activities that support your health. When you click on the "My Health" section of the Evidation app, you'll see your current behaviors compared to your recommended behaviors, allowing you to use research-based data to motivate and support positive changes.

If you're new to exercising, it can be tough to figure out where to start. When you connect your workout tracking apps, Evidation can provide you with workout tips, fitness-related nutrition tips (like finding the perfect pre-workout snack), and insights on how your movement is positively or negatively affecting your health.

Rewarding your steps toward wellness

No matter how you're sweating—walking, Pilates, at-home workouts, running, taking a fitness class—the Evidation app rewards you for working to be your best self. You'll also be rewarded for taking surveys, reading articles, and completing other activities that help to inform your next steps when it comes to hitting your goals.

Ways that you can earn points through the Evidation app can include:

• Completing cards: When you open the app, you'll often see a survey or short questionnaire. Filling these out provides us with the information necessary to find nuanced insights within your health data—and provides you with points to use toward cash rewards.
• Connecting a fitness app: That's right—simply connecting apps that track your health data is a step in the right direction, and we want to reward you for taking baby steps toward wellness.
• Incorporating healthy movement: Managed to take 10,000 steps? Got a tough workout in? These actions contribute to your well-being and weight loss (if that's what you're working toward), and can earn points toward your next cash out.
• Inviting others: You already know that weight loss is easier when you have community support. To encourage you to get your friends and family on board, you'll get points each time someone you invite decides to download and use the app.

Cashing out is simple. You'll earn $10 for every 10,000 points you earn on the app, and you can cash out through a bank deposit, PayPal payment, a prepaid VISA gift card, a gift card to a favorite merchant, or you can donate your cash to charity.

How Evidation can help you reduce anxiety in the weight loss process

Healthy movement and nutrition aren't the only factors when it comes to losing weight and keeping it off. Understanding the role anxiety and other mental health issues play in weight loss is key to moving toward your goals.

Often, people who are working to lose weight feel anxiety when it's time to step on the scale. It can feel frustrating when you've put in a week or month of hard work, only to see that the scale isn't showing the results you hoped for.

By looking at the big picture, it can be easier to recognize that the scale is one form of measuring progress—but it's not the only form. Evidation can help you see the connections between your weight loss and wellness efforts and other facets of your well-being, reminding you that what you're doing is paying off, even if the numbers on the scale have yet to reflect your efforts.

Making the most of Evidation for wellness and weight-loss success

Whether you're getting started with a weight loss journey or you're working to maintain your weight, Evidation can support you as you move forward. Connecting your tracking apps (we support many apps, including MyFitnessPal, RunKeeper, Apple Health, Fitbit, Oura, Garmin, Google Fit, and more) can provide you with the insights you need to learn how one behavior affects another. We're excited to support you! Learn more about how Evidation works and download the app here.

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.

Anxiety can have a distinct impact on weight. Anxiety affects everyone differently, and the way that you handle anxiety and stress can determine whether it causes you to gain or lose weight.

If you're embarking on a weight loss journey, it's important to understand how your mental health can impact the time it takes for you to hit your goals. Here, we'll explore how anxiety can affect your weight loss, and what you can do to manage your anxiety in a way that supports your journey toward health.

Understanding the link between anxiety and weight loss

Physical and mental health are intertwined in myriad ways. For some people, anxiety and other mental health issues can manifest physically in the form of digestive issues, autoimmune conditions, changes in appetite, and more. For others, anxiety can cause a temporary decrease in appetite, only for the appetite to resurge as soon as the stressor is removed.

Regardless of whether anxiety causes your appetite to increase or decrease, many people living with anxiety find that it's tough to maintain a healthy weight. Anxiety can cause changes in the body's endocrine (hormone) system, which can make it even harder to change long-standing patterns that are stopping you from being your healthiest self.

Common anxiety-related barriers to weight loss

While combating anxiety can be a key component of successful, sustainable weight loss, understanding the barriers that anxiety and stress create is key to developing a plan that works for you.

Some of the issues related to anxiety that can make it harder to lose weight include:

Emotional eating habits

If you've ever found yourself mindlessly working your way through a family-size bag of chips after a stressful event, or you've absent-mindedly hit up the fast food drive-thru after a tough day at work, you're not alone. Emotional eating refers to using food to soothe stress, anxiety, or other negative emotions. For many, overcoming emotional eating is the first step toward lasting weight loss.

Hormonal issues

Hormones facilitate most processes in our bodies, including those related to appetite and metabolism. For women, life changes like perimenopause and menopause, bring hormonal changes that can affect body weight and body fat. For many people (men and women alike), hormonal issues are correlated with anxiety. Problems with gut health and anxiety are also commonly correlated, as the gut is responsible for the production of many different hormones.

Sleep problems

Getting enough sleep is vital for regulating the hormones that control hunger and appetite. Failing to get enough sleep can slow your metabolism, making it tougher to lose weight.

Skipping meals

We get it—it may feel tempting to skip a meal if you're not super-hungry, feel like you ate more than you needed earlier in the day, or if you're simply feeling a high level of anxiety. It's counterintuitive, but skipping meals can actually make it harder for you to lose weight.

When you don't get the calories and nutrients that you need to support your body, it's likely that you'll develop cravings for high-calorie, hyper-palatable foods. Eating balanced, nutrient-dense foods throughout the day is the best way to combat the binge-restrict cycle often experienced by people with anxiety who are trying to lose weight.

Strategies to manage anxiety while pursuing weight loss

Thankfully, there are plenty of techniques you can use to reduce anxiety while you're working toward your weight loss goals, including:

• Exercise: Exercise isn't just great for your body—it's also hugely beneficial to your mind. Aerobic exercises (such as walking at a brisk pace or taking a dance class) have proven to be especially beneficial for anxiety management.
• Meditation: Practicing meditation can help you get and stay in tune with your body. A 2017 research review showed that people who engaged in weight loss programs that included mindfulness practices like meditation were more easily able to lose weight and keep it off than those who used diet and exercise alone.
• Journaling: Take a few minutes to journal your thoughts when you feel the urge to engage in emotional eating. Doing so may provide you with the anxiety relief you need without sabotaging your weight loss efforts.
• Therapy: Seeking help is a sign of strength, not weakness. If your anxiety is interfering with your goals to get healthy and strong, talking to a professional can provide you with the personalized strategies you need to move forward.

The importance of mental health in weight loss

When it comes to losing weight, managing stress and anxiety is key. When mental health issues and anxiety are not addressed, emotional eating, sleep problems, and other factors can make it harder to move toward your goal. Working with a mental health professional can provide you with ongoing support to ensure that you're able to continue engaging in behaviors that contribute to you becoming your healthiest self.

How to build a supportive environment for anxiety management

It's important to create an environment that helps you keep the potential for anxiety low as you lose weight.

Some tips for creating a supportive environment for anxiety management include:

• Keep your home clutter-free. Taking a few minutes each day to clear clutter can help you feel more relaxed at the end of each day.
• Get social support. Joining a walking or jogging club, taking a workout class with friends, or even meeting up with others for a book club can all help reduce anxiety through strengthening social connections.
• Be open about your goals. For some reason, it can be tough to tell others when we're working to lose weight. Being open and honest (instead of saying you already ate, you're not hungry, or you don't feel well) when offered foods that trigger your anxiety or don't align with your goals can help those around you offer the support you need.

Using technology to support a balanced, healthy approach to weight loss

Stress is a fact of life, and using technology can help you to manage your stress and anxiety levels when it comes to weight loss. Apps that track your activity levels, nutrition, and mood can all play a valuable role in helping you understand what's working for you in your weight loss journey (and where you can make adjustments to support your progress). When you use a variety of apps to support weight loss, you're better able to see the big picture, including changes in your mood, anxiety levels, and energy, than if you only relied on the number on the scale to determine whether you're moving toward your goals.

At Evidation, we're here to help you manage anxiety through the weight loss process by supporting a holistic approach to health and wellness. When you use apps to track your health data (such as physical activity, nutrition, sleep, hydration, etc.), and share that data with Evidation, we provide you with insights and articles that give you the information you need to stay motivated. Download the app today and get started—we can't wait to see what you accomplish!

Perhaps you have a big event coming up in a few weeks, or you're excited for a first date that you finally feel good about. Maybe you're prepping for a job interview, or you're getting ready for a vacation. There are many reasons why people search for terms like "how to lose weight fast" and "quick weight loss diet," but sadly, quick-fix weight loss often does more harm than good.

We get it—the promise of quick results can make rapid weight reduction strategies tempting. When you've decided that you're ready to start feeling better in your own skin, you want to get to your goal as soon as possible.

At Evidation, it's our goal to help you feel great, look great, and achieve optimal health. Here, we'll explore why rapid weight loss can be counterproductive to maintaining a healthy weight long-term, the physical and mental health risks that come with rapid weight loss, and how you can create a sustainable weight loss plan that will leave you feeling energized and motivated—not exhausted and insatiably hungry.

The impact of rapid weight loss on metabolism

Rapid weight loss doesn't just leave you ravenous in the short-term—it can also lead to metabolic changes that complicate long-term weight management.

When weight is lost quickly through significant calorie restriction, the body's basal metabolic rate (BMR)—the amount of calories the body burns in order to maintain basic physiological functions while at rest—decreases. From an evolutionary standpoint, this makes sense, as the brain and body receive the message that food is scarce.

By decreasing the number of calories your body burns at rest (a process known as metabolic adaptation or adaptive thermogenesis), your metabolism increases the likelihood that you'll make it out on the other side of a famine or other disaster. When your BMR drops, it makes weight loss more difficult, and can make it easier to regain the weight you've lost.

Loss of muscle mass is another factor that can cause the body's BMR to drop. Muscle is a metabolically active tissue, meaning it uses more calories when the body is at rest than other types of tissue. When we lose weight rapidly, we often lose muscle along with fat and water. This means that while the scale may be showing weight loss, the weight that's being lost may negatively affect weight loss and maintenance efforts in the future.

Your endocrine (hormone) system can also be disrupted when you lose weight too quickly. Hormones that can be affected by rapid weight loss include:

• Leptin: Produced by fat cells, this hormone works to regulate the body's energy balance by suppressing hunger. When you lose weight quickly, your body's leptin levels decrease, leading to increased appetite and a decreased BMR.
• Ghrelin: Known as the hunger hormone, ghrelin stimulates appetite. When we lose weight too quickly, ghrelin levels tend to increase—perhaps as an evolutionary last-ditch effort to encourage our ancestors to procure and eat a healthy amount of calories.
• Thyroid hormones: Your thyroid works to regulate your metabolism. Losing weight quickly can reduce the amount of thyroid hormones your body produces, which can lead to lower energy expenditures and slower metabolic processes.
• Insulin: While weight loss is typically positive for people who are diabetic or pre-diabetic, rapid weight reduction can cause dangerous blood sugar and insulin fluctuations that can cause metabolic disturbances.

If you've used rapid weight loss strategies before and fear that you may have negatively affected your metabolism, it may be more difficult—but not impossible—for you to lose weight in the future. If you have a history of yo-yo dieting or rapid weight loss, it's a good idea to talk with your doctor about what type of nutrition and exercise plan will best support your weight loss efforts.

Health effects of losing weight too quickly

Your metabolism isn't the only bodily system that can be negatively affected by losing weight too quickly. Some of the additional health effects of rapid weight loss include:

• Nutrient deficiencies: Nutrient deficiencies are common among people who lose weight fast, as it can be difficult to maintain a low calorie diet while still consuming all the vitamins and minerals that the body needs to thrive. Many people who lose weight too quickly find that they feel tired and get sick more often. Providing the body with the right nutrients in the right dosages can help to boost your energy and support a healthy immune system while you're working to lose weight.
• Gallstones: When your body loses weight quickly, the liver releases extra cholesterol. While this effect is usually temporary, you may experience the formation of gallstones. These hardened bile deposits can cause sudden and intense abdominal pain, nausea and vomiting, and more. If you develop gallstones and experience symptoms, you'll likely need to have surgery to have them removed.
• Loss of bone density: Your body needs adequate nutrients to support your bone health. When you work to lose weight through crash dieting, it's likely that your body is not getting all of the bone-healthy nutrients necessary to keep you healthy and strong, leading to an increased risk of fractures and osteoporosis.
• Cardiovascular stress: Weight loss is taxing on the heart, and it's important to prioritize your cardiac health as you're working to become your healthiest self. Extreme and rapid weight loss can stress the cardiovascular system, eventually leading to arrhythmias or other dangerous cardiac issues. If you've gone through extended periods of extreme weight loss, it's a good idea to talk with your doctor about any health screenings you may need to protect your heart.

Psychological effects of rapid weight loss

We know that rapid weight loss wreaks havoc on the body—but it can also harm your mental health. The psychological effects of rapid weight loss are unfortunately myriad, and can require help from a trained mental health professional to overcome.

Some of the psychological issues associated with rapid weight loss include:

• Increased eating disorder risk: Some people who lose weight quickly find that they develop unhealthy eating behaviors and an obsessive focus on how they look. Anorexia nervosa, bulimia nervosa, and binge eating disorders can all take hold following a period of rapid, unhealthy weight loss.
• Increased stress and anxiety: While going through a period of rapid weight loss, it can be hard to stick to the rules and regimens that come with a serious cut in calories (and a serious uptick in exercise). Some people find that sticking to a strict diet can cause constant feelings of stress and anxiety. These negative issues can become even more difficult to handle if the person who is crash dieting is afraid of regaining the weight.
• Mood swings: In order to stay calm and productive throughout the day, it's important to provide your body with the nutrients that it needs to thrive. Severe calorie restriction can result in irritability and a lack of mood regulation, and can eventually alter brain function.
• Obsessive thoughts: There's nothing wrong with thinking about the foods that help you feel your best. That being said, you're venturing into dangerous territory if you're beginning to obsess about your weight loss plan. If you're noticing obsessive thoughts about your body image, weight, or the food you eat, it's a good idea to reach out to a mental health professional who specializes in obsessive thoughts (OCD) and/or eating disorders.

Many people who have experienced rapid weight loss followed by rapid weight gain feel discouraged and unmotivated to keep working to get healthy. It can be helpful to remind yourself that once you lose weight the right way, you’re more likely to keep it off. Making one healthy decision at a time, and taking the process one day at a time, can help to move you toward your goal weight.

Sustainable weight loss: a healthier alternative

Exercising regularly and eating the right amount of calories for your body sounds simple, but doing so is often easier said than done. Understanding your caloric needs, properly estimating the amount of calories you burn during exercise, and managing your stress levels can all help you reach your weight loss goals.

To create a plan for sustainable weight loss, it's important to start by understanding your unique caloric needs. While understanding your body mass index (BMI) can give you some insight into how many calories you're burning each day, a registered dietitian or nutritionist can help you determine how to create a healthy meal plan that you love to support your weight loss efforts.

Not quite ready to reach out to a professional for help with your diet? We get it! It can take some time to understand how different foods affect your body. Keeping track of what you eat can help you identify patterns and find weak spots that are keeping you from hitting your goals. If you're struggling to understand where you're at nutritionally, you may want to take a week or two to log all the drinks and food you consume, allowing you to get a crystal-clear picture of your starting point. Remember, there's no need for shame—you're working hard to get your health on track, and that's an admirable pursuit.

You'll also need to accurately estimate the amount of calories that your body burns while you're exercising. Using a wearable fitness tracker can help motivate you to keep moving during the day. You may notice that different apps and tracking devices provide you with different estimates of how many calories you burn during physical activity. Stick to a single wearable fitness device and/or fitness tracker that you enjoy, wear it consistently, and set achievable movement goals that will keep you motivated and moving forward.

Finally, reaching out for help is often a key part of a sustainable weight loss plan. If you're experiencing physical health issues due to past rapid weight loss, it's important to talk with your doctor or other healthcare provider about potential issues that may need to be addressed before you begin a new weight loss plan. If you find that you're obsessing over calories eaten and calories burned, it's a good idea to talk with a mental health professional who specializes in eating disorders.

There's no need to try and drop weight quickly—as you know, when you lose weight rapidly, it comes back just as quickly as it left. Setting a goal of losing 1 pound per week gives your body the time it needs to adapt to your new, post-weight-loss metabolic needs, and also provides your mind with the time it needs to become accustomed to new, healthy behaviors.

Common myths about rapid weight loss debunked

If you've been spending some time searching for information about how to lose weight quickly, it's likely that you've spent plenty of time reading contradictory articles, leading you to wonder what's true and what's false when it comes to weight loss.

Let's take a look at some of the most common myths about weight loss:

Myth: You have to avoid carbohydrates in order to lose weight.

Truth: Carbs hold water, and when you cut them out of your diet, you're likely to experience a quick drop in water weight. That being said, carbs are an essential source of energy that can keep you pushing through a tough workout. Eating the right carbs at the right times can help you feel your best and move toward your healthiest sustainable weight.

Myth: You can't snack and lose weight.

Truth: If you're experiencing extreme hunger regularly, it's likely that your plan isn't sustainable. Fiber-packed snack options like vegetables, fruits, and nuts can help to hold you over to your next meal when you're feeling peckish.

Myth: Nighttime eating leads to weight gain.

Truth: Weight gain happens when you consistently take in more calories than you burn. It doesn't matter what time of day you eat, as long as your meals are contributing to your energy levels in a way that helps you feel your best.

When it comes to weight loss, looking for a quick fix typically backfires. No matter where you're at on your weight loss journey, exploring sustainable ways to improve your health will carry you closer to your goal.

Sustainability is key when it comes to creating a weight loss plan that works. You're likely already using apps like Lose It!, Apple Health, FitBit, and other fitness and nutrition trackers—and at Evidation, we're here to help you put the health data you share with us to good use. With your permission, we use the health data you're already tracking to provide you with insights that can help you understand how you can take your progress to the next level. Learn more and download our app today to learn more about healthy eating, get the accountability you need to stay on track, and get rewarded for engaging in the healthy activities you're already doing.

While healthy, reduced-calorie meals and exercise are the foundations for losing weight, adding low-calorie snacks for weight loss to your daily food intake can give you fuel to help tide you over between meals and help you feel fuller. In a healthy eating plan, one-third of our daily energy intake comes from healthy snacks.

When you visit a convenience store or supermarket, you'll probably find yourself bombarded and overwhelmed by the sheer volume of available snack products. However, many of these snacks are loaded with salt and sugar. The food and beverage industry spends nearly $14 billion every year to advertise snacks that are largely void of valuable nutrients, and over 80% of these products are sugary drinks, fast food, and candy. When perusing the snack-lined shelves, you'll find only a few healthy options.

To ensure you have healthy snacks available when you need them, planning in advance can help. Let's explore some of the reasons snacking can help with your weight loss goals.

Understanding the role of snacking in weight loss

Studies show snacks are an important part of a person's weight loss journey. High-protein snacks are particularly filling, and protein-rich snacks such as nuts or boiled eggs have been shown to help with energy balance.

High-fiber foods are useful for helping you feel fuller and more satisfied. In fact, an American Dietetic Association Journal publication showed that high-fiber snacks aid in weight control by curbing your appetite. In the same journal, a study found that people of average weight snack more frequently than people who are overweight or obese.

These studies demonstrate that snacking can play an important role in your path to weight loss, healthier living, and improved overall quality of life.

Characteristics of healthy snacks for weight loss

According to Harvard's School of Public Health, snacks are generally defined as any food eaten between primary meals. A satisfying snack should be enjoyable and alleviate hunger. The Harvard report suggests that snacking on whole foods containing whole grains, fiber, and protein gives you more satisfaction.

Best of all, you can choose healthy snacks based on whatever you're craving.

• Creamy: Yogurt, cottage cheese, avocado, hummus
• Crunchy: Seeds, nuts, raw veggies, apples, whole grain crackers
• Salty/Savory: Cheese, nuts, roasted chickpeas, nut butter (in moderation), popcorn
• Sweet: Dark chocolate with almonds, fresh fruit

When choosing snacks, think about quality rather than quantity. A small candy bar may seem like a good choice because it's small and often one bite, but it's likely loaded with calories and provides little to no nutrition. Worse, a snack like this won't make you feel full.

The snacks you choose should provide these benefits:

• An energy boost if you need to go several hours between meals
• Curb your appetite so you don't overeat when you have your regular meals
• Add adequate nutrition if you can't eat a full meal because of an illness
• Provide extra nutrients with foods such as nuts, veggies, or fruits

Snack portions should be just enough to satisfy you without filling you up so much that you won't be hungry at mealtime. For the ideal snack, aim for between 150 and 250 calories. For example, an apple with a tablespoon of nut butter or a slice of cheese with a few whole-grain crackers would fall into this category.

7 healthy snacks for weight loss

When compiling your grocery list, add these delicious foods for satiety, flavor, and nutrition.

1. Boiled eggs

Eggs are one of the best sources of pure protein. If you have some boiled eggs on hand, you can enjoy them as a healthy breakfast, sliced over a salad for a nutritious and filling lunch, or a delicious afternoon snack. Because of their high protein content, eggs are super filling. Another benefit is eggs are linked with lessened arterial stiffness, which is a heart disease risk factor.

2. Avocado hummus

You can buy pre-prepared hummus or make your own using iron-rich chickpeas, olive oil, tahini, and garlic. One tablespoon of hummus has a gram of fiber and just 36 calories, according to the USDA. Adding avocado to your hummus brings in the healthy fats you need, along with extra flavor and protein.

3. Fruits

If you're craving something sweet, one of the best fruit snacks for weight loss is grapes. Here's a nice twist: Freeze grapes for a crisp sweet treat. A cup of grapes has approximately 100 calories.

Other fruits are also excellent sources of vitamins and nutrients. For example, the USDA reports that a whole grapefruit has just 271 calories but provides 5 grams of fiber and 100% of your daily vitamin C needs.

4. Blueberries and yogurt

For a protein boost, you can't go wrong with yogurt. Specifically, Greek yogurt is high in protein, and adding some berries gives you beneficial antioxidants. Also, blueberries are sometimes called a superfood because they're loaded with nutrients.

These sweet little berries are low in calories, but they're some of the most nutrient-dense berries you can add to your diet. A cup of antioxidant-rich blueberries contains 3.6 grams of fiber, 16% of your daily value (DV) of vitamin C, 24 percent of the DV of vitamin K, and 22% of the DV recommended for manganese.

5. Nuts

Nuts aren't necessarily low-calorie snacks for weight loss because they're high in calories. However, numerous health studies show that nuts are filling.

Research also shows eating nuts in moderation—about 1/4 cup—doesn't lead to weight gain. In fact, nuts may actually help with weight loss. Also important, nuts provide an excellent balance of protein, healthy fats, and fiber.

6. Almonds

Most nuts are considered to be healthy snacks, and almonds are particularly popular. Best of all, almonds are on the list of healthy snacks to reduce belly fat, according to a review published in the journal Nutrients.

If you crave something sweet, consider having some antioxidant-rich dark chocolate with your almonds for a decadent treat.

7. Guacamole

This creamy Mexican-inspired dip isn't just tasty. Guacamole is also a great source of minerals and nutrients. When you eat guacamole, you get protein, healthy fat, fiber, vitamin C, beta carotene, vitamin K, and more.

It's OK to enjoy a few whole-grain tortilla chips or a whole-grain tortilla with your guacamole. But also keep veggies such as sweet red peppers in mind to add even more nutrients to your snacking. You can also spoon some guac over a bed of lettuce for a satisfying salad.

Conclusion: Snacking for Weight Loss

Now that you know the role snacking plays in weight loss, you can enjoy these nutritious and delicious foods without feeling like you're cheating on your diet. As a part of your healthy lifestyle and weight loss journey, nutrient-dense snacks add value to your quality of life.

With the Evidation app, you can track your healthy habits and learn more about living your best life. You can use the Evidation app as a valuable resource for making informed decisions about your diet and tracking healthy activities. Download the app today to start enjoying relevant content about nutrition choices.