Giving in to an occasional craving doesn’t have to put an end to your fitness gains. Health professionals suggest thinking of your eating plan over the course of several days. Small adjustments in eating and exercise after a high-calorie encounter can quickly put you back on track to reach your weight loss goal. Here are 10 steps to keep you moving in the right direction.

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Rewards are an important part of fitness, and the National Institutes of Health suggests creating a frequent reward system for successful weight loss. Don’t stick only to the numbers on the scale. Meeting your regular exercise goals and cooking more healthy foods are equally deserving of rewards. Food rewards can undo your weight loss efforts so choose those that align with your new healthy habits. Here are a few calorie-free ways to celebrate!

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The steps for successful weight loss appear simple: burn more calories than you consume and you will lose weight. But what happens if you don’t get the results you hoped for? How will you handle a lack of motivation and burnout? If you know how to respond to weight loss obstacles, they will be less likely to get you off track. Begin your journey well-informed, and you will be ready to tackle anything that stands between you and your goal.

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Goals are an important part of adopting a healthier lifestyle, because they help us measure our progress. By breaking down your goals into manageable steps, you can stay motivated and set achievable goals.

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Improve Your Nutrition

Reducing your calorie intake will help you lose weight, but it is only one part of healthier eating. Nutrition must be a priority to give your body the fuel it needs. Eat meals and snacks that are balanced in protein, carbohydrate, and healthy fat. Include a variety of plant-based foods to increase your intake of dietary fiber and phytonutrients that protect health.

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Living a healthier lifestyle isn’t always the result of drastic changes. Often the small changes we make to daily habits have the biggest impact for permanent changes. Here are a few easy ways you can make simple changes to get healthy.

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This year, think beyond cookies and restaurant gift cards, and help your friends and family reach their fitness goals by giving these non-food gifts.

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As the days shorten in the winter, some of us get a case of the winter blues. It’s called seasonal affective disorder (SAD); a form of mild depression during the fall and winter that isn’t present other times of year. It’s estimated that some form of SAD affects about 25 percent of the population.

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Good posture keeps the spine strong and stable while supporting its natural curves. By paying attention to how you sit and stand, you can make simple adjustments to improve your posture.

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When you encounter challenges, it is easy for negative self-talk to take over, but you can reduce it by using positive affirmations. A positive affirmation is a word or phrase that confirms a positive aspect about you or your life. These affirmations can be used when you accomplish a goal and when you fall short to improve your attitude and boost your self-confidence.

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