There is something magical about seeing a stuffed stocking on Christmas morning. No matter if you are young or old, waking up to a lumpy stocking full of surprises offers a special joy. Once you start taking gifts out of the stocking, though, your excitement may start to fade. That’s where we come in! We’ve put together a solid list of healthy and useful stocking stuffers that everyone will love. 

Nobody needs more socks, underwear, tissues, or lip balm in their stocking. Be creative and nab some fun things that your friends or family will actually use. You don’t have to put a brand new iPhone in the stocking; rather, keep it low-maintenance, low-cost, and incredibly unique. The stuffers don’t have to be boring, either. You don’t have to choose between candy bars and carrot sticks! 

Which stocking stuffers do you usually gravitate towards? Are you some who enjoys gifting classic holiday indulgences? Do you like finding unique toys or fun miscellaneous items? Leave your old habits behind this year and consider some of the following healthy and useful stocking stuffers. 

Bath Bombs

Taking a relaxing bath is a great form of self-care. Bath bombs only enhance the experience, and often contain ingredients that help encourage healthier skin. It’s up to you if you want to avoid intense colors because those colors can stain tubs. Don’t make more work for your friend or family member! Consider making a quality homemade bath bomb by clicking here. 

Hand Creams

Consider one excellent hand cream, or a variety of hand creams, because everyone could use a little extra moisture during the winter months. Hands tend to dry out and crack this time of year, especially if you are regularly washing them to help keep germs at bay. Both the cold weather and hot water, which your cold hands desperately crave when you want to wash them, will cause dryness, so help your friends or family members replenish moisture with hand cream in their stockings.

Essential Oils

You probably cannot fit an entire diffuser in a stocking, but you can definitely fit some essential oils in there. Distilled from plants, flowers, and seeds, essential oils offer myriad health properties. Typically used for aromatherapy purposes, essential oils can promote a sense of calm, which is a very useful thing during the holiday season and New Year. Peppermint, tea tree, eucalyptus, lavender, and lemon essential oils are great starter oils! Just make sure to get pure essential oils, being careful to examine ingredient lists for potential preservatives.

Herbal Teas

Everyone has someone in their life who loves to drink tea. Maybe they have become a master of matcha or a person who loves herbal varieties. Consider gifting them a unique tea set with various flavors. Typically, there are numerous tea sets available during the holiday season. Maybe you can accompany the different herbal teas with a nice mug, or better yet, an insulated mug that will keep hot beverages warm for hours during the winter. 

Squeezable Nut Butter Packs

Before you go out and purchase nut butter packs, make sure that the person you are buying them for does not have a nut allergy. After you cross that off the list, make sure you purchase high-quality nut butter packs. They can provide necessary protein, healthy fats, and fiber, all of which are great for keeping you full and energized between meals. Plus, they make traveling so much better! They take up very little space and are much healthier options than chips, sugary trail mixes, or salty nut mixes. 

Magnesium Lotion

Are you wondering what magnesium lotion is? First off, magnesium is a vital mineral that is linked to many health benefits, including better sleep, healthy heart, and relaxed muscles. Magnesium lotion can help calm discomfort by soothing the skin and reduce irritation and itchiness. It may also improve skin barrier function and support collagen regeneration. You may have even seen ads for magnesium lotion for babies because it helps them sleep more soundly.

Propolis Throat Spray

Show the immune system a little love with some propolis throat spray. Bees create propolis by combining various plant and tree resins with their own enzymes. It exhibits powerful antimicrobial, antioxidant, and immune-supporting compounds. Should the person you’re gifting this to be prone to sore throats or common colds, it will be of great benefit to them. The flavonoids help to protect and soothe the throat, especially when it is feeling scratchy.

Movie Tickets

This doesn’t necessarily count as a healthy gift, but it is useful to many people. Movie tickets are very expensive these days, so treat someone to a night out at the movies! It’s a great stocking stuffer idea that takes up little to no room. Feel free to include some healthy snacks along with the tickets so that the person can sneak them in the theater! Just don’t tell anyone we told you to do that last part.

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It can be very difficult to see a partner, a friend even, struggling with their mental help. They fall into a slump and that can strain the relationship. For anyone in a long-term relationship, a mental health slump will likely occur at some point. In fact, about 50% of Americans will experience some form of mental illness at some point during their lifetime. 

How do you approach a partner who is experiencing a mental health slump? There are supportive strategies that can be highly beneficial for both of you. Just remember that you are there for your partner, even in times of hardship. Continue reading to learn how you can help support a partner who is struggling.

No Toxic Positivity Allowed

There is no need to be an ever-positive ray of sunshine when it comes time to help a partner in need. There is no need to say things like, “Be positive!” Don’t remind them how much they have to be grateful for because that will usually cause them to feel shame. It may also make them feel as though you misunderstand their situation. 

Do Not Ignore The Situation

Ignoring something does not make it go away. The last thing you want to do is bottle up feelings and hope for the best, and you shouldn’t want that for your partner either. Do not ignore your partner’s mental health slump because that will only cause them to feel more isolated. Begin the dialogue and proceed in a gentle way.

Begin The Conversation Sensitively

Ideally, you should approach this conversation with a sensitive and delicate touch. Your partner is in a fragile state, so begin with a phrase like, “I’ve been thinking about you and I’m curious how you are doing.” You can also say something like, “I care about you and want to be here for you.” Ask if there is a special way that you can support them, as you may not be aware of how to do that.

Be Clear On How They Want To Be Supported

Everyone requires their own solutions for their given difficulties. Some people may choose or not choose to accept support. That is why it is paramount for you to get clear about your partner’s needs. Perhaps they need you to just be there and be silent, or you take walks together. Understanding and respecting your partner during their mental health challenges will only strengthen the connection between both of you. Plus, your relationship will remain in better standing as you support them, while also allowing them to experience their own symptoms. 

Don’t Give Unsolicited Advice

It is almost human nature to offer advice or suggestions when someone is in need. There is a time and place for advice, though. Sometimes, the best advice you can give is nothing at all. Oftentimes, your presence and quiet time is appreciated above all else. Just be there for your partner, show them respect, and understand that they are going through a mental health slump. Your relationship will likely become stronger when you offer your support and allow them to work through their depressive symptoms.

Validate Your Partner

People usually crave validation and safety in times of hardship. They want to feel love and there is nothing wrong with them wanting that. Even if your partner feels shame, confusion, or anger, use phrases like, “I can see that you are struggling and how much effort you’re putting forth.” You can also say something like, “What you are saying and feeling is understandable.”

Make Plans To Do Something Fun

It is very common for mental health issues to tell the person lies. For example, a person’s mind may tell them that they will not enjoy an activity that usually invites joy. You should suggest and plan activities that can help shift your partner’s energy. If they are really against the suggestion, though, do not force them to engage. Your suggestions can be very low-maintenance, such as going for a walk or hike, playing a board game, or getting a massage. 

Know Your Own Limits

For your own mental health, make sure that you know where the line in the sand is. There is a distinction between being a partner and being your partner’s therapist. You can always encourage your partner to find support, be that in the form of a therapist, life coach, or support group. That doesn’t mean that you abandon your partner; rather, it just reaffirms the boundaries in your relationship. You are not your partner’s sole emotional caretaker!

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Disclaimer: This recipe is not Full Body Cleanse-approved. Sorry, folks, but sometimes we like to post recipes that work well as you transition into life after cleansing. These recipes are meant to help you, and you can also use them if you participate in our Maintenance Package or Going Vegan 20-day Challenge products. The name of the game is: simple ingredients. You do not have to overcomplicate things, and you definitely do not need to use harmful ingredients.

These vegan no bake cinnamon energy bites have a flavor that is reminiscent of a cinnamon roll, only these are much healthier. They make for a great on-the-go snack or breakfast treat. Just one or two will help fill you up and simultaneously satisfy your sweet tooth. You may already have the ingredients on hand! These energy bites contain the following:

• Cinnamon: This warming spice helps to give the bites their signature spice flavor.
• Rolled oats: The oats not only add a lot of fiber and protein, but they also give the bites an extra chewy texture. They also serve as a binder, which helps the bites stay together when you form them.
• Medjool dates: Time for the sweetness! These dates work to provide natural sweetness and, similar to the oats, act as a binder to help everything stick together.
• Almond butter: Almond butter provides a lovely richness and creaminess, along with more protein and healthy fats. Just make sure that you get the unsweetened and oil-free variety. In fact, try to get raw almond butter, as that is the best version.
• Vanilla extract: A little vanilla extract goes a long way, and it also complements the cinnamon. If you can, purchase pure alcohol-free vanilla extract, as that is a better product.

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For the average person, grills and vegetables are not the perfect pairing. Classically, steaks, chicken, hamburgers, hotdogs, and ribs are the only items meant for a grill. This is a backwards way of thinking because the grill is one of the best culinary tools for cooking vegetables. Using a grill to cook vegetables is one of the easiest and tastiest ways to prepare them. 

Some people have the desire to eat more vegetables, but they don’t find creative ways to cook them. It’s easy to lose interest in the same salad that accompanies your meals, but vegetables don’t always have to be a side dish. You can bring vegetables to the center stage, especially if you grill specific varieties in unique ways. For example, marinate a portobello mushroom cap, grill it, and eat it as your main course. Slice a cauliflower head into thick steaks for a vegan steak alternative. The possibilities are endless!

How To Prepare Vegetables For The Grill

In order to grill vegetables to perfection, it all comes down to the way you prepare them. An ultra-thin vegetable will burn to a crisp within a minute or two. You won’t even taste the vegetable at that point. It’s ideal to give your vegetables sufficient surface area, meaning that they need to be big enough for you to see grill marks. Cutting them too small increases the risk of them falling through the grates. There is a list of common vegetables to grill below and how you should prepare them. 

• Zucchini, yellow squash, and eggplant: Cut lengthwise into thick, rectangular strips.
• Tomatoes: Cut thicker tomatoes in half to help them stay together on the grill.
• Bell peppers: Seed and quarter bell peppers to get plenty of char marks. 
• Onions: Peel the outer layers, remove the ends, and quarter the onion. Keep flipping quarters on the grill. 
• Cremini mushrooms: Remove the stems and cut them in half. You can grill large portobello mushrooms like a hamburger patty.
• Asparagus: Remove the woody ends and grill in a grill basket. 
• Corn: It’s best to place un-shucked ears of corn on the grill because the husks help to steam the kernels. After about 5-10 minutes of grilling, remove the husks and then grill for a couple minutes per side to get char marks. 

Start With A Clean Grill

Before you even lay your veggies on the grill, it’s important to remove all debris and built-up food particles. Turn your grill on to about medium heat and allow the fire to run for about two minutes. This will aid with easy removal of debris. Old food particles will impart a gross flavor into your vegetables because their flavors are easily overpowered. You can use a wire brush to clean the grates. Cut an onion in half and rub the onion cut-side down along the grates to help clean them. 

Season And Marinate

Vegetables deserve seasoning and marination! Those steps are not solely reserved for choice cuts of meat. Mushrooms do great in marinades because they easily soak up the flavors. For most vegetables, though, a combination of sea salt, pepper, garlic powder, and olive oil is just perfect. You can use Italian seasoning, parsley, thyme, curry powder, paprika, cayenne, lemon juice, balsamic vinegar, or whatever entices your taste buds. Olive oil on your veggies helps prevent sticking to the grill, just FYI. 

How Long Do You Grill Vegetables?

The cooking time will change depending on the size and shape of your vegetables. Most grills also have hot spots, so the placement of the vegetable will also dictate the cooking time. Ideally, it’s best to cook vegetables over medium heat, placing heartier vegetables in the hotter spots. Onions tend to take the longest, followed by bell peppers. Zucchini and eggplant slices and mushrooms cook fairly quickly, but not as quick as asparagus. You may have to experiment with your placement and come up with cooking times based on your grill. Typically, though, you can follow the cooking times below. 

• Zucchini, yellow squash, mushrooms, and eggplant: Seven to eight minutes (three to four minutes per side)
• Bell peppers and onions: Eight to ten minutes (four to five minutes per side)
• Asparagus, tomatoes, and green onions: Four to six minutes (two to three minutes per side)

Use Metal Skewers

Metal skewers are not always necessary, but they do come in handy for certain vegetables. Cherry tomatoes, cauliflower or broccoli florets, mushrooms, and Brussels sprouts will likely fall through the grates. Skewering these types of vegetables prevents them from rolling around. Don’t use wooden skewers because those can burn and break easily. Plus, they don’t support a lot of weight. Opt for metal flat skewers because the vegetables won’t spin around on them. 

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Suffering from erectile dysfunction (ED) or low libido? Do you want to naturally encourage optimal male reproductive health and stamina? Truthfully, ED affects 30 million adult men in the United States, so we don’t want a dark cloud of shame to surround this topic. Despite the prevalence of ED, many men feel that it is both difficult and embarrassing to discuss these problems with healthcare professionals. 

What Is Sword Vitality And How Can It Help?

Sword Vitality offers a couple all natural enhancement options for every man who is suffering from ED. The sole purpose of these products is to help men regain, maintain, and optimize their vitality and overall wellness. These products may help support a healthy libido and increase blood flow to the male reproductive organs. The two products that we offer men are: 

• Sword Vitality XXL Xtreme Cream: A unique blend of all-natural botanicals that are intended to help increase stamina and vitality. The cream is smooth and fast-acting, making it highly popular among our male customers. It contains essential amino acids that are potent for male maintenance.*
• Sword Vitality XXL Sharpener Xtreme Oil: Made up of a unique blend of oils, this oil can act as a natural lubricant. Use this oil with the 300-stroke method (click here for more information on that), to help awaken blood vessels to encourage circulation to the male reproductive organs. This oil may help improve stamina when practiced with the 300-stroke method.* 

Sword Vitality aims to arm its users with the tools and information to help unsheathe their swords. These male-targeted products may help build strength, stamina, and size without the use of traditional drugs or therapies that promise similar results. 

How To Treat Erectile Dysfunction

ED occurs when you experience limited blood flow to the penis. Determining the exact cause can help you find the most appropriate treatment. In certain instances, ED does have a physical cause, such as a circulatory issue or underlying health condition. In these instances, men primarily focus on boosting circulation via exercise, quitting smoking, and making dietary changes. Stress, depression, anxiety, performance anxiety, trauma, and other emotional or mental factors can contribute to ED. 

Many men experiment with natural and alternative remedies for ED, such as herbal remedies, acupuncture, relationship counseling, and more. It is important to understand that there may be potential risks associated with alternative remedies for ED. Should you want to experiment, though, our Sword Vitality products may help out your situation. Try them out today!

* The statements made regarding these products, and all alternative remedies, have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to cure, treat, or prevent any disease. 

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A lot of couples had to reevaluate their status when they emerged from pandemic seclusion. People changed and so did relationships. Couples spent as much time together during the pandemic as they would over a three-year period, according to clinical psychologists. As couples plunged back into regular life, they realized they needed to reset their relationships.

Now, you don’t have to be holed up in your house for a year to do a relationship reset. Resetting and redefining a relationship can be especially beneficial for empathetic and sensitive people because they can pick up on other people’s emotions more easily. Empaths have a uniquely close connection with others, so resetting a relationship may be the maintenance necessary for emotional housekeeping. 

Whether you’re an empath or not, a relationship reset can be highly beneficial for both parties. If you are in a funk as a couple, hitting the reset button can help keep the relationship on the tracks. Consider the following tips to help strengthen your relationship. 

Do A Relationship Review

For starters, have a sit-down together and assess what works and what doesn’t work about your relationship. In order to make positive changes going forward, you have to share what you’ve learned about each other during the course of your relationship. Consider using prompts to aid the flow of the conversation. What has your time together revealed about your relationship? What do you want to discard and what has surprised you about each other? Don’t just focus on annoying things your partner does because they probably did/do things that surprised you. 

Build In Time Apart

Togetherness is a beautiful thing, but every couple needs time apart. Not only does time apart help the relationship flourish, but it also gives each person more independent strength. Solo time and being with other people can shape your character from different perspectives. When you are alone, you are in more control of your actions and how you manage your time. You can also process events, set goals, and think more individually while apart. Taking time for yourself helps each person in the relationship grow independently, and that can actually strengthen it. 

Spend Less Time In Their Energy

This piggybacks on the aforementioned tip about building time apart, and it also applies to a wide variety of relationships. Create space for yourself by not answering calls, text, or emails immediately. If you live with the person, make a habit of running errands separately or spending time with other people outside of the house. Solo hobbies are also great to have because they allow you to focus on self-improvement. Cooking, gardening, writing, or martial arts classes are great solo endeavors. 

Voice Your Appreciation

Although time apart is necessary for any relationship, time together is also something to cherish. When you are together, it’s imperative to voice your appreciation, especially if you feel that that is one of your weaknesses. Just as negative feedback is conducive to the relationship, so is positivity. A nearly three-decade-long study of marriage and divorce confirmed that one of the biggest regrets among divorced participants was not giving more encouragement and positive support. You can provide this type of support in the form of words or thoughtful gestures. Neglecting simple acts like cleaning the kitchen or making dinner can slowly chip away at a person. Don’t let the little things go unnoticed and make sure to show appreciation. 

Take Time To Connect

Sex is a crucial component to a healthy relationship. A recent online survey of 1,559 adults found that 43% of participants reported a decline in the quality of their sex lives since the start of the pandemic. A sexual dry spell is more common than you think. Stress, career uncertainty, children, and more are all libido killers. So how do you reignite that sexual spark and intimate connection? Therapists suggest that you prioritize sex as a component of overall health and wellbeing. When you prioritize sex as health, it makes it easier to allocate time for intimacy. If that means scheduling sex once a week, so be it! Don’t worry about the schedule taking the excitement out of the act. More often than not, people look forward to sex on the calendar! Most health experts suggest aiming for sex once a week because it is a very achievable number. Plus, one study found that weekly sex was essential for maximum wellbeing. 

After a relationship reset, assess how you feel toward the other person. You may find that you love them more than ever before. It’s also possible that the other person may need to occupy less space in your life. Relationships are not easy, and they can be messy and imperfect. A good clean up and reset can often be of great service to your relationship.

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Itchiness is one of the most irritating and common side effects that accompany beard growing. No matter if you are growing a new beard or have been growing one for years, itchiness can strike at any moment. The good news is that any itchy beard doesn’t last forever. If you find yourself asking, “Why does my beard itch?” on a regular basis, there are typically hidden issues or habits that cause the problem. 

What Does An Itchy Beard Mean?

Although itchiness can indicate that your beard is growing, this isn’t always the case. If you are growing your beard out for the first time, itchiness is par for the course. The reason that new beards itch is because the hairs are used to trimming, so strands are stubby and sharp. Sharp bristles break the skin’s surface and start to grow, often tickling the face in the process. This is the itchiness you feel in the initial growing stage. If itching persists past the first month, something else is at the root of the problem. Your health or overall hygiene may be causing your beard to itch, and we’ll indicate a few problems and fixes below. 

Your Beard And Skin Are Too Dry

Men with longer beards tend to experience itchiness when beards get too dry. The roots of your facial hair don’t produce enough natural oils to sustain the ends. They are different from the hair on your head in that way. Longer beards are at a natural disadvantage when it comes to oil production, which is why dryness or itchiness is fairly common. In fact, a dry or itchy beard can indicate that breakage and split ends are coming. 

Fortunately, you can easily fix dryness issues by starting in the shower. Water that is too hot or too cold can instantly dry out your beard and cause discomfort. Additionally, using hair care products on your face can damage sensitive beard hair and the skin underneath. Opt for gentle beard shampoo and conditioner, looking for ingredients like green tea, vitamin E, jojoba oil, aloe vera, and other natural ingredients on the label. Over-washing can also lead to beard dryness. Try to condition your beard more than you shampoo it, and never forget to moisturize with a natural beard oil, especially if your beard is longer. 

Your Beard Needs Extra Attention

Some beards are more high maintenance than others. It’s not always about how short, long, grimy, or clean your beard is. Specific hair types and the tools you use to trim your beard all factor into the itchiness of your beard. Thicker beards are more prone to itchiness and ingrown hairs. If you use the wrong tools on thick or curly hair types, you can ruin the texture of your beard and experience itchiness. When you force your beard through comb teeth that are too tight, it appears fullest at the roots and becomes wiry at the ends. Switch out your combs and brushes to help your beard avoid itchiness. 

How can you find the right beard comb or brush? First off, you need to consider your beard hair type and styling needs. Combs tend to work well for wet styling and brushes are better for manicuring dry beards. Men with shorter beards can benefit from fine- or medium-toothed combs, or soft bristle brushes. These tools keep beard hair tight and secure, but don’t try to force too much beard into these tools, or else you may break your hair. Thicker or curly beards may benefit from firm bristle brushes or wide-toothed combs. 

Your Beard And Skin Are Dirty

Don’t subscribe to the belief that a bearded man has to be grimy and rugged. Even though over-washing can cause beard itch, so can poor hygiene habits. When your skin and beard are too dirty, you’ll likely experience discomfort and itchiness. You really need to listen to this itch because you’ll start to see that poor hygiene negatively affects your beard. Bacteria and debris at the roots of your beard hairs cause itchiness and poor beard health. 

Failure to wash your beard properly can result in ingrown hairs, acne, and beard dandruff. The combination of dry skin, oils, and general debris can clog pores, which increases the itchiness. Rinse your board with warm water before bed to prevent overnight build-up between showering. Make sure to apply beard oil or beard balm throughout the day if you seek relief from dryness. These products help create a protective barrier for your beard so that bacteria have a harder time clinging to your skin.

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A vacation, especially if it is longer than a week, is the perfect time to recharge your batteries. It’s a chance to gain a new perspective on life, become more worldly, see some of the world’s wonders, or simply relax and enjoy the culture. While eating your way across Italy sounds dreamy to you, your plants may think otherwise.

During the pandemic, a lot of people bought plants to help occupy time. Now, those indoor or outdoor plants are thriving and you want to keep them that way. Sadly, a vacation can ruin your plants if you don’t prepare properly. That’s why we did a little digging (no pun intended) to find out some expert plant care tips for when you leave town. Go enjoy your vacation, but make sure that your plants stay alive while you’re away. Read on to learn about some expert out-of-town plant care tips. 

Tweak Light And Temperature

The more sunlight your plants get, the more thirsty they become over time. Plants utilize the most water during transpiration, a process of exhalation of water vapor through the stomata. The rate of transpiration will depend on how much sunlight the plant receives. That means that the more natural light the plant gets, the more water it will need. If you are out of town for a while and leave your plants in a sunny area, they may look wilted or dead when you return home. To help your plants from wilting while you’re away, place them in the middle of the room so they are far from the heat and light from the windows. When you return, you can move them back to their usual spots. While you’re away, don’t leave an air-conditioning or heating system blasting near your plants. These systems can deplete your indoor humidity and kill the plants. Lastly, give your indoor plants a good dusting, remove all dead leaves and blooms from the soil, and keep the soil moist. 

Maintain Moisture

If you are going to be out of town for longer than a week, there are a few techniques to keep your plants hydrated. One thing to determine is how frequently you water your plants in a week’s time. You want to avoid overwatering your plants before you depart, and you want to keep the time of year in mind. Is it hot, cold, humid, or dry? Consider the following tips to help your plants maintain moisture:

• The Lava Rock Trick: Add lava rocks on top of the soil to help your plants hold moisture while you’re gone. Only put the rocks on the soil after you give your plants a good soaking. If you don’t have lava rocks, you can use mulch, wood chips, or damp newspaper to help keep the soil moist. 
• Create A Makeshift Greenhouse: This sounds more complex than it actually is. Water your plants thoroughly and then cover with a clear plastic bag just below the lip of the planter. This essentially establishes a mini greenhouse, but make sure to cut a couple slits in the plastic to allow for air circulation. You can use sticks to hold the bag up and away from foliage.
• Line A Shallow Tray With Rocks And Water: Place some small rocks in a shallow tray and pour water in to fill up the tray. Set your planter on top of the rocks, so that the base of the planter sits just above idle water. The rocks should help elevate it just above the water. This works to increase humidity and moisture levels in the soil without overwatering. 

Determine The Maintenance Level Of Your Plants

Are your plants high-maintenance or low-maintenance? Once you figure out how much attention your plants need, you can figure out how to keep them alive while out of town. It’s perfectly fine to neglect succulents, pothos, and yucca for a little while. Maiden hair fern, gardenias, or red maranta prayer plants require a lot more love. If your plants are low-maintenance, you can give them a good watering before you go; just make sure the roots don’t sit in water. If your plants are high-maintenance and you’re going to be away for over a week, you may need to call a friend. This friend may need to become your plant sitter. Some plants require daily misting and regular pruning. Consider leaving plants with a relative or friend to make it easy on them.

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For the average person, weight loss seems to happen in two very distinct phases: One of them involves losing weight and the other involves gaining it back. If you feel this way, you aren’t alone, especially when research shows that about 80-95% of people who lose weight gain it back. 

Why does the weight come back, despite your efforts to keep it off? Well, maintaining weight loss is harder than losing the weight. Your age, gender, hormones, and genetics can all influence your ability to keep the weight off. There are behaviors you can control, including food choices, how often you exercise, and how frequently you move throughout the day. Nevertheless, if the weight starts to come back, it’s easy to feel discouraged and lose the motivation to keep it off. 

What Is Your Weight Set Point?

The weight set point is the weight the body is programmed to be. Hormones, behavior, environment, and genetics determine your weight set point. Metabolism burns energy at the rate that will maintain your weight set point, even if that point is heavier than what you should be. 

It’s common to turn to “quick fix” dieting, which tends to last a short amount of time but yield fast results. More often than not, these diets restrict caloric intake and weight falls off as a result. At some point, though, the body adjusts and needs fewer calories, more exercise, and other things to either continue losing weight, or maintain weight loss. In order to maintain weight loss, it’s important to understand why you gain it back. Continue reading to learn about the surprising reasons that weight comes back. 

Ignoring Your Set Point

In many cases, your weight set point may be higher than you actually want it to be. Even if you reach your weight loss goal, the body doesn’t automatically think that your new weight is its natural baseline. Because of that, the body tries to return to its comfortable weight, even if that’s not the number you want to be at. The farther you move from your set point, the more your hormones influence hunger and fullness levels to bring you back to your set point. You don’t have to accept your set point, but you can work to choose a weight that your body can realistically maintain.

Neglecting Exercise

Diet plays a large role in losing weight and maintaining recent weight loss. If you want to keep the weight off, you have to increase overall activity levels. Many people neglect the exercise component of weight loss, which is a common reason that weight starts to creep back up. In order to avoid gaining the weight back, you have to increase both the intensity and time of activity. You don’t have to go from 0 to 100, but you do need to increase the amount of calories you burn while monitoring the calories you consume. 

Picking An Unsustainable Diet

This is one of the most common reasons that people gain weight back. Many dietitians agree that an overly restrictive meal plan is impossible to maintain over a long period of time, so people start to cheat or change up the regimen that led to weight loss. It’s safe to cut 500 calories per day for sustainable weight loss, according to the experts. Any diet that is too restrictive will often result in abandonment and weight gain. Cutting carbs tends to result in a carb overeating session, primarily because you miss and crave them. Pick a sustainable diet if you plan to lose weight and keep it off. 

Living A Sedentary Lifestyle

This ties back to the need to increase physical activity if you want to avoid gaining weight back. Too many people are sedentary, enjoying entire evenings on the couch after sitting at work all day. Sitting can slow your metabolism, and it’s what most people do all day. According to many reports, people who lose weight and successfully keep it off watch less TV and increase activity throughout the day. And that’s on top of regular workouts!

Skipping Meals

This is one of the biggest mistakes you can make when it comes to dieting. Now, intermittent fasting is quite popular and an effective dieting technique for some people, but skipping meals is entirely different. The reason many people skip meals is to cut calories. While it may be a part of your weight loss plan, skipping meals may also be the reason you gain weight back. When you regularly skip meals, it’s common to overeat during your next meal, especially on foods that are higher in fats and sugars. 

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Overnight oats are all over Pinterest boards and Instagram videos show how easy it is to make them. Some people think oats are bland and boring, but you have to dress them up a bit to maximize flavors. That’s one of the reasons overnight oats work so well. Because the jar of ingredients sits in the fridge overnight, the flavors intensify and create harmonious marriages by the time you eat it. You can grab it from the fridge, add some optional toppings, and take it on the go with you. That’s why overnight oats are perfect for anyone who wants to save time in the morning.

One of the reasons why we love oats is because they contain a lot of complex carbohydrates, fiber, and protein. They help keep you full until your next meal, reducing your cravings and unhealthy snacking habits. The slow release of energy is the reason why you don’t crash after you eat a cup or bowl of oats. This is excellent if you need to remain productive. This recipe calls for oats, peanut butter, chia seeds, unsweetened almond milk, cinnamon, and banana. That’s it, folks. Just try to purchase all natural peanut butter that doesn’t contain added sugars, flavors, and excess sodium.

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