Rustic Design Made Easy: 37 Ways to “Spruce” Up Your Home

Ever want to escape the world and live in a woodsy cabin? Same. (Thanks, 2020.) But you don’t need to go off the grid to get those relaxing vibes. Here’s how to create your own rustic haven at home.

Rustic design 101

Here are the basic elements of rustic design:

• function over form
• neutral colors and natural tones
• lots of unfinished, textured wood
• big focus on comfort and an inviting atmosphere
• earthy accents like leaves, animal hides, antlers, and stones

Akela – from alp to alp/Stocksy

Key design features

Rustic design can include elements of everything from a Tuscan villa to a coastal cabin — so coming up with an exact definition is a bit tricky. But! There are some common features that tie the aesthetic together. Here are the deets.

Wood is good

Wood is the glue that ties the rustic look together. We’re talking wooden ceiling beams, wooden wall siding, unfinished floors, and heavy statement furniture.

Pro tip: Don’t be afraid to get gritty. A major perk of rustic design is that it doesn’t have to be perfect. Embrace the knots.

Texture

Rustic design has a literal feel to it and isn’t meant to be smooth or shiny. Think raw stone fireplaces, coarse hand-knit blankets, soft animal skins, and jute rugs.

Heavy

This aesthetic is on the heavier side. That means hearty furniture, dark leather, and… did we mention wood? But don’t worry. You can still rock an open concept or add lighter accents to make your space more breathable.

Handmade

Stick to handmade furniture and decor if possible. This will elevate the rustic energy and can give your space more character.

Worried about the price? We hear ya. Handmade furniture can get super spendy. But TBH, the quality is so much better than what you’d find at a big-box store (unless Michael Scott is your craftsman). So it’s worth the investment.

FYI: You don’t have to buy new. Your local thrift or consignment store might have exactly what you’re looking for at a fraction of the price.

Beam me up

If you’re lucky enough to have an exposed beam, keep it! This built-in statement piece is all the rustic rage.

Simple is key

Rustic design favors function over form. Don’t be surprised if the pieces you find are more minimalistic than what you’re used to. Just remember: Your eye should focus more on the material than the actual look.

37 rustic design elements

Here’s the ultimate guide to help you rustic-ify your home from top to bottom.

Element	Description
texture	From grainy wood to rough rugs, rustic design is all about that texture life.
DIY banner	It’s a simple way to add some spirit to a room. All you need is a piece of canvas or a thin sheet of wood, a wooden stick, and some string.
mason jars	Quite possibly the most versatile glassware on the planet, mason jars offer endless creative possibilities.
moss decor	When rustic and #CottageCore collide — moss adds a woodland-fairy feel to your living space.
off-white walls	Whether they’re eggshell or oatmeal (yes there’s a difference), off-white walls can balance out the heavier aspects of rustic design.
hidden gems	Be like Dolly Parton and treat your life like a bargain store. You never know what amazing rustic treasures you’ll find at your local thrift or consignment shop.
natural slate	This grey stone looks lovely on a rustic roof. It also makes a very durable kitchen floor.
visual weight	Get furniture with some meat on its bones. Opt for solid wood and thick, woven fabrics.
exposed bark	Bark has a ton of visual bite. It makes a great trim around a bookshelf.
twine	Twine can be used in oh-so-many ways. Try to use it in your decorating when you can.
wood-paneled walls	Thanks to the rustic trend, wood paneling is making a comeback in a big way. Mrs. Brady would be so proud.
textured textiles	Take a walk on the woven side with a handmade rustic rug or blanket.
hairpin legs	Put these lightweight legs under a wooden slab for an impressive DIY table.
organic fabrics	Natural fibers are where it’s at. Just be sure to choose materials that are ethically sourced.
statement furniture	Who doesn’t love a little junk in the trunk? Thicc furniture pieces will add beauty and personality to any room.
non-shiny metal	Dull isn’t a bad thing when it comes to metal. Matte (or even rusted) metals add depth and history to your aesthetic.
woven baskets	Adorable and functional, woven baskets are the bomb.
low-key seating	It’s totally OK to mix and match chairs. Your beautiful wooden table will pull them all together.
natural accents	It’s the little things in rustic life. Switch to brass doorknobs or put some fresh twigs into a vase.
floral accents	Fresh flowers add a natural pop of beautiful color.
unpainted wood	Leave that wood au naturel. It’s perfect just the way it is.
antlers (real or fake)	Forgive us, Bambi. Antlers look great over a door. (You can also opt for the fake kind.)
stone fireplace	Nothing says cozy like a good old-fashioned stone fireplace.
reclaimed wood	Bring that wood back to life! Upcycling is an eco-friendly way to get creative.
wide-plank wood floors	Simple and solid, wide planks provide the perfect foundation for any rustic living space.
exposed stone or brick walls	Charming, casual, and elegant, exposed walls are hip(ster) AF.
wooden beamed ceilings	It’s as close to camping as you can get indoors. Just light a balsam fir candle and you won’t even know the difference 😉.
petrified wood decor	Technically a fossil, petrified wood is a unique accent to any room.
simple patterns	Keep the natural vibe alive with simple furniture and bedding patterns.
wood decorations	We know, we know — there’s a lot of wood on this list. But that’s OK since it’s so darn versatile.
raw natural elements	Natural elements like stone, wood, and bone are easy to find and even easier to maintain.
rustic dishes	Get some plates and bowls made from clay or stone. Stick to neutral colors like beige, brown, and gray.
DIY accessories	You’ll feel proud of your crafty superpowers! FYI: A hanging coat rack is a great first project.
tree stump table	This looks great in any entranceway. Plus, it’s the perfect place to leave your keys.
dark leather (real or faux)	Make your couch the focal point of the living room by opting for dark leather.
animal hides (real or faux)	Animal hides are classic country. Good news: There are tons of vegan options online.
pillow pals	Feel free to up your pillow game. They add a fun flair to your couch or bed.

Common materials

Not sure which materials are really rustic? We have you covered. Here’s your go-to rustic design shopping list:

• leather
• animal hides
• natural stone
• unfinished wood
• woven storage containers
• rugs made from natural fibers
• real bricks (the wallpaper kind will do in a pinch)

Fun with fabric

For rugs, focus on natural fibers like burlap, jute, and canvas.

As for bedding, you probably don’t want to sleep in a burlap sack. Organic cottons and linens are a great alternative. You’ll be comfy-cozy without ruining your rustic room.

Reminder: Stick to neutral colors and simple prints.

Where to find it

Rustic decor is one of the easiest design styles to DIY. You can get picture-perfect pieces in unexpected places like your local flea market. Even if you don’t like a piece’s varnish, you can always strip and sand it back to its former glory (it’s easier than it sounds).

Not down with #ThriftLife? Try Etsy, which is focused on all things handmade and vintage. It’s great because you can support your style and a small business/artist at the same time.

The best chain stores

Before you start to Google “how to haggle for wooden candle holders,” here are some popular rustic retailers:

• West Elm
• Anthropologie
• World Market
• Restoration Hardware
• Pottery Barn (sorry, Phoebe)

Need some inspo?

For some people, rustic isn’t just an aesthetic — it’s a LIFESTYLE. And we’re totally here for it. But getting started can be a bit overwhelming. After all, there are like 938,345,093 “Rustic Decor” boards on Pinterest. OK, so we exaggerated a little bit, but still!

Thankfully, a lot of popular internet peeps can curate the aesthetic for you. Here are five blogs to help you design the rustic space of your dreams:

1. City Farm House: Rustic meets modern with great ideas for city peeps. (@cityfarmhouse1)
2. Everyday Kacie: A great blend of rustic decor and healthy living. (@everydaykacie)
3. Liz Marie Blog: Farmhouse flair with fab seasonal decoration tips. (@lizmariegalvan)
4. Love Grows Wild: Lovely minimalist design ideas with rustic appeal. (@Lizlovegrowswildhttps://www.instagram.com/lizlovegrowswild/)
5. Our Faux Farmhouse: Think “Extreme Home Makeover: Rustic Edition.” Perfect if you want to DIY your designs. (@ourfauxfarmhouse)

tl;dr

Transforming your home into a rustic oasis is easier than you’d think. Just focus on natural materials and neutral colors for a warm and inviting aesthetic. And don’t be afraid to get creative! The log lady has spoken.

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Think Wet Dreams Are Just for Guys? Here’s How to Wake Up Smiling

Have you ever had that dream where you’ve been chosen to test out a parachute harness that can give you an orgasm? Only to wake up totally confused but happy… because you’re actually having an orgasm? I have!

In fact, I’ve had several similar, decidedly not rude awakenings — and to my surprise, I’m far from alone. One 2010 study found that 37 percent of folks with vaginas are experiencing nocturnal orgasms.

That’s more than one in three of us. But since “wet dreams” are usually discussed in a penis-only context, I always thought I was some sort of strange, sexual unicorn.

Simone Wave/Stocksy

Not only do we not talk about wet dreams for those with vaginas, we also don’t do a whole lot of research on them. Most of the studies we found are old — like decades old in some cases.

So to better understand the phenomenon, I solicited the help of Madeleine M. Castellanos, MD, a psychiatrist who specializes in sex therapy and is the author of several books, including Wanting to Want.

I also reached out to Jennifer Wider, MD, an expert in women’s health and host of the radio show Am I Normal? With Dr. Wider.

What are sleep orgasms, exactly?

First, know that you may hear different terms for it. These are the terms that all mean you reached climax while sleeping:

• wet dreams
• sleep orgasms
• nocturnal emissions
• happy sleepy fun times (OK, I made this one up)

Physically, they’re pretty similar to the orgasms you’re having when you’re awake, except that they’re out of your conscious control. And sometimes it’s just some extra vaginal fluid from arousal that doesn’t lead to an actual orgasm.

“Women having an orgasm in their sleep find themselves with an increased heart rate and breathing, as well as significant vaginal lubrication,” Castellanos says, which… yes. That makes sense.

Some orgasms are going to come at the end of a really, really good dream, while others won’t remember dreaming at all.

Who’s having sleep orgasms?

All kinds of people. Research suggests that many people with vaginas have a sleep orgasm even before they turn 21. There’s some indication that age and experience increase your chances. Some research also suggests that a more open attitude toward sex plays a role.

“This makes sense when you realize that sexual experience lays the groundwork for vivid and exciting sex dreams — teaching a woman what she likes and how it feels,” Castellanos says.

“Women in their 40s may be more comfortable with their bodies and be able to reach orgasm easier in general,” Wider explains. Some people, like myself, have them frequently over the course of many years, while others may have them just once or twice in their lifetime.

Even people who have never climaxed through masturbation or with a partner report having sleep-gasms, Castellanos says.

Why are we having these wet dreams?

From a physical point of view, it’s fairly straightforward: Wet dreams happen during REM sleep when our breathing speeds up and our heart rate intensifies. This results in increased blood flow, including to the pelvic region and the clitoris, which can in some instances cause arousal.

“For most people, what’s going on in your mind and body during REM sleep is pretty similar to what happens to you when you’re aroused when awake,” Wider says.

The big difference between the two states of arousal is the loss of inhibitions. “The mind may choose to override the stressors of the waking state, and in this way, any anxiety that may inhibit orgasm in real life is put aside for the purpose of pleasure and excitement,” Castellanos says.

Essentially, your body mimics the physical indicators of arousal, which in turn leads to actual arousal. Since you’re not self-conscious about your squishy bits or judging the nature of your fantasies during REM sleep, your only focus is on having a good time — and sometimes, that’s all it takes.

OK, so how can I have one?

Even people who get regular visits from the orgasm fairy can’t control when or how they happen. Still, there are a few things you can try to increase your chances:

1. Get yourself in the mood. “Reading a little erotica might push someone over the edge,” Wider says.
2. Fantasizing about sex can be helpful. “When a woman regularly has positive sexual thoughts, it supports the part of the brain used for creative fantasy. This may make it easier for women to have sex dreams, and therefore, nocturnal orgasms,” Castellanos says.
3. Try a night on your stomach. Castellanos also recommends falling asleep on your stomach, which might create some clitoral stimulation thanks to the increased blood flow, triggering a sex dream.

Of course, whether you’re having 10 sleep orgasms a night or none at all, it’s all perfectly normal — and that means no one has to feel like a lonely, orgasm-having unicorn.

Masha Vapnitchnaia is a travel and lifestyle writer and researcher. She has been traveling her whole life, taking her first flight at the age of 4 and taking 100 more since. Follow her pilgrimages at @unlikelypilgrim.

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100-Calorie Snacks That Actually Keep You Full and Satisfied

When it comes to healthy eating, nutritious foods are key. And sometimes you just need a little snack to get you through that afternoon slump at work without breaking the calorie bank.

The next time hunger creeps up when it’s least convenient (like an hour before a dinner reservation), turn to this list for a tiny but mighty bite that will sate the hunger beast inside.

Robynmac/Getty Images

Sweet snacks

1. Pumpkin yogurt

Don’t be ashamed of your pumpkin spice game. You can have pumpkin flavor year-round. The canned variety is always available. Pumpkin increases this snack’s fiber content and flavor profile with minimal added fat and calories.

Combine 1/4 cup pumpkin purée with 1/2 cup nonfat plain Greek yogurt. Sweeten with a pinch of stevia, 1/4 teaspoon vanilla extract, and a sprinkle of pumpkin pie spice blend (or cinnamon).

2. DIY chunky applesauce

Dice up half a tennis-ball-size apple and add it to 1/2 cup unsweetened applesauce. (So much apple!) You’ll get the spoonability of applesauce, but with an added fresh crunch.

Sprinkle with some cinnamon for an extra flavor kick.

3. Jicama and honey mustard dip

Hicka-what? Jicama (pronounced hic-kuh-muh) is a root veggie that touts 6 grams of fiber per cup. Peel and slice 1 1/2 cups and dip into a mixture of 1 tablespoon Greek yogurt, 1 tablespoon mustard, and 1 teaspoon honey.

4. Apples and cheese

Pair a Mini Babybel Light cheese wheel with half a baseball-size sliced apple. The cheese has 6 grams of protein and 10 percent of the daily value of calcium.

5. Kettle corn

Toss 1 teaspoon cinnamon and 1 teaspoon stevia with 2 cups freshly popped popcorn. Try shaking it all up in a paper bag or a container with a lid on it for even topping distribution.

Not a fan of stevia? Swap it for 1 teaspoon honey plus 1 teaspoon water microwaved for 10 seconds to thin it out.

6. Watermelon salad

Here’s a way to use up some of that gargantuan watermelon you tossed in your grocery cart this week. Top 1 cup raw spinach with 1 tablespoon balsamic vinegar and 3/4 cup diced watermelon.

Watermelon is uber-hydrating, and spinach has a ton of vitamin K (which helps blood clot properly when you get cutVitamin K fact sheet for health professionals. (2020). ods.od.nih.gov/factsheets/vitaminK-HealthProfessional) and vitamin A (which is good for your eyes).Vitamin A fact sheet for health professionals. (2020).https://ods.od.nih.gov/factsheets/Vitamina-HealthProfessional/#h7

7. Baked apple

Baked apples can get all dressed up and filled with oats, nuts, and other tasty stuff.

But for a simple, less filling version, core a tennis-ball-size apple, dust it with cinnamon, and bake at 350°F (176°C) for 20 minutes (or until tender, but not mushy).

8. Frozen grapes

Grapes make a great snack fresh or frozen, but if you opt for keeping them chilly, they last way longer. Nosh on 1 cup (about 28 grapes) for about 100 calories.

Feeling fancy? Use grapes as fruity ice cubes in a tall glass of water to stay hydrated while snacking.

9. English muffin and fruit butter

Toast half of a whole-wheat English muffin. Top with 2 teaspoons pumpkin butter or apple butter. Choosing these spreads over conventional jams can save about 20 calories per serving.

10. Dark chocolate

Let’s be honest, this snack doesn’t need any pairings to make it taste better. Enjoy 3 squares or 5 dark chocolate kisses for a 100-calorie nibble of something subtly sweet.

Bonus: A bit of flavonoid-rich dark chocolate can help regulate levels of the hormone cortisol to keep stress at bay.Tsang C, et al. (2019). Effect of polyphenol-rich dark chocolate on salivary cortisol and mood in adults. DOI: 10.3390/antiox8060149

Savory snacks

11. Egg whites and toast

Avocado toast reigns supreme as a healthy breakfast, but it’s creamy avo spread packs more calories than you may be looking for in a snack.

When you’re after something lighter, try one slice of whole-wheat toast topped with 2 scrambled egg whites. Sprinkle with a dash of pepper and paprika.

And if you want to amp up the nutrients for a few more calories, go for the whole egg, yolk and all. It’s packed with good stuff.

12. Red pepper and goat cheese

Slice up one medium red pepper and enjoy with 2 tablespoons chèvre (aka soft goat cheese). Goat cheese is not only tangy and flavorful — it has about one-third fewer calories and one-third the fat of some cow’s milk cheeses.

13. Carrots and hummus

This one’s a classic for a reason: It’s easy, tasty, and contains protein and fiber. Chow down on 10 baby carrots with 2 tablespoons of hummus for ultimate snacking convenience. Jazz it up with fresh herbs like dill or parsley.

14. Baby corn and soy sauce

For a super quick snack, dip 20 baby corns — the dippable, mini cobs, not corn kernels — into low sodium soy sauce (or coconut aminos, if you have a soy allergy). Baby corn is high in folate, a B vitamin that helps produce and maintain new cells.Folate fact sheet for health professionals. (2020). ods.od.nih.gov/factsheets/Folate-HealthProfessional

15. Open-faced turkey sammie

Can a sandwich be a snack? It can when it’s nice and light, like this one. Toast one slice of whole-wheat bread and spread with 1 teaspoon honey mustard. Top with two slices of deli turkey and dig in.

16. Avocado rice cake

We found a way to lighten up avo toast! Top a rice cake (we like the unsalted brown rice variety) with a quarter of an avocado, mashed or sliced. Sprinkle with cracked black pepper and paprika.

Avocados are a good source of monounsaturated fat (the kind that can help decrease the risk of heart disease).Zong G, et al. (2018). Monounsaturated fats from plant and animal sources in relation to risk of coronary heart disease among US men and women. DOI: 10.1093/ajcn/nqx004

17. Hard-boiled egg whites and mustard

For a protein boost (about 13 grams), boil 4 eggs for 12 to 15 minutes. Let them cool, de-shell, slice in half, and remove the yolks with a spoon. Sprinkle the remaining whites with pepper and dip in 1 tablespoon mustard.

Pro tip: If you add 1 teaspoon baking soda to the water, the eggs will be a cinch to peel.

18. Mexican potato

There’s always the option to bake a potato, but for a quick snack version, turn to the microwave.

Pierce a medium potato (about the size of a computer mouse) a few times with a fork. Microwave on high for about 5 minutes, or until soft (you should be able to slice through it without any resistance).

Top half of the potato with 1 tablespoon salsa and 1 tablespoon plain Greek yogurt (a great stand-in for sour cream). Save the other half in the fridge for the next time you’re in need of a quick snack or easy side.

19. White bean salad

White beans like cannellini provide plenty of dietary fiber, protein, and iron.

Combine 1/3 cup of the creamy little guys with 1 tablespoon sliced scallions, a squeeze of lemon juice, and 1/4 cup diced tomatoes. Instant salad!

20. Chili-lime shrimp

Shrimp are an amazing source of a nutrient you might not think of too often (but need plenty of for boosting immunity): selenium.Avery JC, et al. (2018). Selenium, Selenoproteins, and Immunity. DOI: 10.3390/nu10091203

Toss 10 large boiled shrimp in 1 tablespoon lime juice. Sprinkle with 1/2 teaspoon chili powder. Here’s the kicker: This little snack has over 10 grams of protein.

Salty snacks

21. 14 almonds

Almonds are a satisfying snack all by their crunchy little selves. Added bonus: They’re among the most nutritionally dense nuts (which means they have high concentrations of nutrients per calorie).Almonds. (n.d.). hsph.harvard.edu/nutritionsource/food-features/almonds

At about 7 calories per nut, about 14 of them should tide you over until dinner. Pair almonds with spices like cinnamon for an extra treat.

22. Rice cake and almond butter

Speaking of almonds doing some heavy lifting… try topping one of those rice cakes with 2 teaspoons of almond butter. While it’s not nearly as popular as peanut butter, almond butter is a better choice when it comes to fiber, iron, and vitamin E.

23. Pistachios

These little guys are the biggest bang for your calorie buck. Pistachios rank higher in protein and lower in saturated fat compared to most other nuts.

They might also help you maintain a healthy weight. One study found that women who ate a pistachio snack every morning made healthier choices throughout the day (and didn’t gain any extra weight).Fantino M, et al. (2020). Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention. DOI: 10.1016/j.appet.2019.104483

24. Cheesy popcorn

Toss 1 tablespoon grated Parmesan cheese and a dash of cayenne pepper with 2 cups of freshly popped popcorn. Choose a low fat, low sodium pre-packaged variety or pop kernels in a small paper bag in the microwave.

Grated parm can have a lot of salt, but 1 tablespoon has only 2 percent of the daily value, and only 20 calories for a whole lot of added flavor.

Cool and creamy snacks

25. Cottage cheese and cantaloupe

Top 1/2 cup of low fat cottage cheese with 1/2 cup of diced cantaloupe. That humble 1/2 cup of melon delivers major doses of vitamins A and C — two nutrients that may help promote clear skin.

26. Cukes and cream cheese

Cut one medium cucumber into long strips. Combine 2 tablespoons diced roasted red pepper, 2 tablespoons low fat cream cheese, and 1/4 teaspoon cracked pepper. Spread the cream cheese mixture onto the strips and crunch away.

Cucumbers are made up of mostly water, which makes them a hydrating, low calorie dipper.

27. Broccoli and tzatziki sauce

Yes, there is a use for tzatziki besides slathering it on falafel or gyros. Its creamy coolness pairs perfectly with fresh broccoli’s crunchy bite.

Whip up your own quick Greek-inspired sauce by combining 2 tablespoons plain nonfat Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon minced cucumber. Dip 6 broccoli florets into the sauce.

The healthy bonus here: Broccoli (and other cruciferous veggies) has been linked to the prevention of some cancers.Broccoli and cruciferous vegetables: Reduce overall cancer risk. (2019). aicr.org/cancer-prevention/food-facts/broccoli-cruciferous-vegetables

28. Strawberries and goat cheese

Pair 10 large strawberries with 1 tablespoon soft goat cheese. This serving of strawberries is a delicious way to get over 100 percent of the daily value of vitamin C.

29. Protein shake

Shake up 1 scoop vanilla whey protein with 1 cup unsweetened almond milk (or milk of your choice — dairy has extra protein).

This shake’s perfect for post-workout snacking as whey protein has been shown to improve recovery after strenuous exercise.West DWD, et al. (2017). Whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise: A double-blind crossover study. DOI: 10.3390/nu9070735

We’re also big fans of turning this into dessert or adding frozen fruit for smoothie vibes.

Bottom line

Whether you don’t want to spoil your dinner or you just need a little nibble to get you through until lunch, 100-calorie snacks can stand in the hunger gap.

Reach for any of these mini-noshes for a healthy burst of energy.

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23 High Protein Breakfasts to Keep You Full All Morning

Protein is all well and good. But are you pro-breakfast?

Most of us have no problem getting in our daily dose of protein — in fact, we might be consuming even more of it than we need.

As it turns out, the amount of protein isn’t the only important factor when it comes to how much protein we eat. Studies show that the way we distribute our intake through the day can have significant effects on how our muscles process it.Mamerow MM, et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. DOI: 10.3945/jn.113.185280

Solution? Instead of having one meal where you absolutely gorge on protein, spread your intake evenly among all three meals — and especially after a workout — rather than cramming it into one.

Registered dietitian Elizabeth Jarrard recommends starting with 10 to 30 grams at breakfast.

Bonus: More protein in the a.m. will keep you full and help you avoid mindless midmorning snacking (because, quite frankly, this meeting is boring and you want candy).

These 23 recipes fall within Jarrard’s parameters — no protein powders necessary.

Savory

Wholesome mornings await.

1. Scrambled egg and veggie breakfast quesadillas

Photo: Avocado Pesto

A cheese-free quesadilla? It’s a thing! (If the queso is missing, would that just make it… a dilla?)

This recipe shows you how to do it right, using scrambled eggs and avocado to seal the tortillas together and adding black beans for more protein.

We’ve got way more Mexican breakfast recipes that go beyond the humble burrito. Get involved.

2. Sweet potato hash with sausage and eggs

Photo: Delicious Meets Healthy

A standard egg and sweet potato hash gets a protein upgrade with the addition of chopped sausage.

Everything about this dish — even the minimal seasoning — is simple. But the parts add up to a delicious whole. This is as hearty as breakfast gets.

3. Homemade healthy breakfast nachos

Photo: Food Faith Fitness

These may not seem breakfast-worthy, but they’re nacho usual crispy Mexican snacks (*groooooooooan*).

This recipe transforms them from a gloppy pile of melted cheese to a bright, crunchy mix of fresh ingredients with a few healthy extras and swaps. Nachos can be nutritious too. It’s all about what goes in and on them.

Eggs provide some protein and other nutrients, and Greek yogurt steps in for sour cream. Gluten-free tortillas keep things wheat-free.

4. Baked Denver omelet

Photo: Recipe Runner

(Not that kind of Denver baked. We see you, Colorado.)

Omelets usually come with a side of ham and potatoes. This one eliminates the need for extra pans by cooking the sides right into the eggs.

Use lean ham to trim the fat while bumping up the protein count.

5. Paprika fried egg

Photography: The Practical Kitchen

This is less a meal in its own right than a surefire way to add a burst of protein and flavor to any other savory breakfast.

Paprika-ing a fried egg all the way up is a great way to add unexpected flavor to a breakfast staple — the trick is getting all the flavor into the oil first.

You can then combine this newfangled creation with other foods, like smashed avo, for a high protein meal.

6. Chickpea flour scramble

Photo: Vegan Richa

This one goes out to our vegan fam.

Chickpea flour is a great source of meatless protein, clocking in at 10 grams per 1/2 cup.

Here, it’s dusted with a few spices and scrambled just like eggs. Throw in a few veggies so you can start the day with protein and produce. That’s one hell of a way to wake up.

7. Mushroom and avocado breakfast burrito

Photo: Begin with Nutrition

This burrito proves that eating vegan doesn’t mean saying adios to protein.

Without any dairy, meat, or eggs, it still packs in a whopping 20 grams of protein per serving from a generously seasoned mix of mashed tofu and black beans.

8. Ground turkey brussels sprouts skillet

Photo: My Heart Beets

Skillets don’t always have to invite eggs to the party to be a reliable source of protein. This one gets plenty from the ground turkey alone.

Spice it up with pepper and cayenne — it’ll be sure to wake you up first thing in the a.m.

9. Creamy scrambled egg and goat cheese

Photo: Cookie + Kate

It goes without saying that this is a one-stop shop for protein — eggs are packed with it. But not all scrambled eggs are created equal, and the addition of goat cheese and spinach turns this into a tour de force without any accompaniment at all.

With 19.7 grams of protein in a small serving, this is a quick, simple, healthy solution to fill you up.

10. Crustless quiche

Photo: Feel Good Foodie

Another egg-heavy dish, this beauty without a crust has a light, spiced lilt and a smoky accent. With 16 g of protein, this hits whatever the morning demands of you.

The joy of this recipe is its versatility. You can essentially swap the Gruyere for any cheese, and you needn’t use the veggies in the recipe – just throw in whatever’s your crisper drawer.

Why not turn this bad boy into a quiche lorraine by adding bacon? Plus, this counts as extra protein. Win-win. If you avoid pig products, you can sub in turkey bacon instead.

Sweet

When getting out of bed isn’t so sweet, you’re gonna want some sweetness waiting for you.

11. Greek yogurt oat pancakes

Photo: Kim’s Cravings

You won’t find even a sprinkle of protein powder in this dish, thanks to the power of Greek yogurt and egg whites.

These healthy pancakes are so easy you can whip them up with minimal fuss, even on a weekday morning.

12. Cinnamon quinoa breakfast bowl

Photo: Love & Lemons

Oatmeal doesn’t have to be only sweet, and quinoa doesn’t have to be exclusively savory. This gorgeous recipe uses the simplest ingredients imaginable: almond milk, whole cinnamon sticks, and quinoa. That’s it.

(You can swap the cinnamon for cardamom, nutmeg, or vanilla bean — whatever suits your palate.)

Raspberries and peaches add the finishing verve and sweetness (as well as a bag of nutrients).

13. Chocolate quinoa healthy breakfast bowl

Photo: Yuri Elkaim

Yes, you read that right: It’s OK to have chocolate for breakfast. Finally! The breakfast fairy has answered our prayers!

If you have leftover quinoa, this chocolaty, gluten-free breakfast comes together in no time. The cold fruit makes a great contrast to the warm, protein-rich grains underneath.

14. High protein vanilla chia pudding

Photo: Simply Quinoa

Quinoa, chia seeds, and hemp hearts are a powerhouse protein trio in this refreshing pudding. Make it the night before to save time, so you can dive straight in come morning.

15. Latte overnight oats

Photo: 24 Carrot Life

No time for coffee and a nutritious breakfast when you fall out of bed? Your options are still bounteous.

Just pour the java into the oats and chill the whole shebang overnight for a portable meal that meets both your protein and caffeine needs.

Bonus: It’s vegan-friendly.

Double bonus: It’s delicious too.

16. Real California breakfast bowl

Photo: Cape Fear Nutrition

Looking for a breakfast bowl more Californian than a Red Hot Chili Peppers verse? We’ve got you.

Cottage cheese is one of the lowest-fat and highest-protein cheeses out there, so even 1/2 cup provides plenty of protein. Spooned up alongside oats, walnuts, and fruit, it makes the perfect picture of a balanced breakfast bowl.

17. Apple, cinnamon, and “oatmeal”

Photo: The Healthy Foodie

Why the quotation marks around “oatmeal”? Well, this Paleo recipe lands in “so weird it’s genius” territory, because the stuff you see in the bowl is — wait for it — cauliflower! 😱😱😱😱

Riced and then cooked in coconut milk with eggs, flaxseed, and pecans for protein, the versatile vegetable ends up with a look and taste that land somewhere between oatmeal and rice pudding.

Who knew?

18. Banana breakfast cheesecake

Photo: Amy’s Healthy Baking

You know it’s gonna be a good day when cheesecake kicks it all off.

With a crust made of whole-grain oats and a filling made of low fat cream cheese, banana, and a touch of honey, the dream of cheesecake for breakfast is not only within your reach but healthier than you ever expected.

The baking and chilling process requires some planning, but with this pot of dessert-like breakfast gold waiting at the end of the rainbow, it’s worth it.

Smoothies

Drinkable breakfast wonder at your service.

19. Green protein power breakfast smoothie

Photo: I Love Vegan

A look at the produce-packed ingredient list behind this vibrant green smoothie confirms why it screams “healthy.” It literally bellows “health!” right into your face.

Even without the optional addition of a powder, you’re getting in a bunch of protein from the pumpkin seeds and hemp hearts. Winning!

20. Healthy peanut butter and jelly smoothie

Photo: Desserts with Benefits

This recipe liquefies the school lunchbox staple into drinkable goodness with several twists on the original recipe. Why cut off the crusts when you can cut off the whole sandwich and make it a beverage?

No, we don’t have an answer for you either.

Green grapes add a fresher flavor than jelly while peanut flour and Greek yogurt offer a protein upgrade.

21. Healthy peanut butter cup smoothie

Photo: Fit Foodie Finds

Peanut butter doesn’t skimp on protein even if you’re simply spooning it out of the jar. But why eat it alone when you can blend it with cocoa powder, banana, and almond milk for supplemental macronutrients to last all morning?

Kick off your day with a treat.

22. Cherry vanilla smoothie

Photo: Simply Stacie

Tofu is a popular protein source, especially for vegetarians, but it isn’t just for savory dishes (and it isn’t just boring either).

Put it to good use in this five-ingredient smoothie that’s sweet and tart. The tofu gives it a milkshake-like texture without the need for dairy.

23. Low carb strawberry cheesecake smoothie

With low fat cottage cheese subbed in for a portion of the cream cheese, this berry-pink drink stays true to its name while keeping its cholesterol count in check and its protein points up.

You won’t even miss the pie crust.

Takeaway

Whether you have an intense workout day in mind or simply want to make sure you’re not on an infinite snack loop until lunch, stocking up on protein in the morning can be a boss way to keep hunger at bay.

And who’s going to say no to breakfast cheesecake?

If you do get in a snacky mood, try to opt for high protein snacks to reduce those hangry sensations.

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The Best Boxed Baking Mixes That Aren’t Full of Crap

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The world of boxed cake, cookie, muffin, and brownie mixes is confusing at best, debilitatingly overwhelming at worst. Spend more than 45 seconds in any grocery store baking aisle and you’ll see what we mean.

The shelves are lined top to bottom with brightly colored boxes, all covered in tiny font, bombastic claims (The gooiest! The fluffiest! Just like Grandma’s!), and edge-to-edge photos of piping hot baked goods beckoning to hungry shoppers like Sirens taunting Odysseus with their bewitching songs.

OK, we’re being dramatic, but the point stands: When you’re pressed for time and a premade mix is your only option, sifting through the din to find a box not teeming with hydrogenated oils and unpronounceable preservatives is a real needle-in-a-haystack situation.

We tried them out so you don’t have to. Here are the six best boxed cake mixes.

The best yellow cake mix

And it was all yellow…

1. Miss Jones Baking Organic Vanilla Cake Mix

Free of GMOs, trans fats, artificial colors, and hydrogenated oils, this certified USDA organic baking mix fluffs up like a charm.

We’re going to say it: Miss Jones might be, pound for pound, the best no-frills cake mix on the market. 😱 (Yep, we went there.)

With no dairy or soy in the box, it’s totally up to you whether you add eggs, butter, and milk or swap in vegan substitutes (they even provide a vegan recipe online).

The organic cane sugar, tempered with earthy vanilla and a dash of sea salt, doesn’t dominate, so this cake is perfect for doctoring up with a custard or jelly filling, fresh fruit, glazes, or frosting. Go ahead and get crafty.

The best chocolate cake mix from a box

If it ain’t choc, don’t fix it…

2. Simple Mills Chocolate Muffin and Cake Mix

Muffins, cake, brownies, or cupcakes — this Paleo-friendly and dairy-, soy-, and gluten-free mix can do it all.

The ingredients are fittingly simple: almond flour, organic coconut sugar, cocoa, arrowroot, organic coconut flour, baking soda, and sea salt. No preservatives, no BS.

The mix itself packs only a relatively low 8 grams of sugar per serving, and recipes printed on the box include suggestions for optional add-ins like sweeteners or vanilla extract to make things extra versatile.

Gluten-free mix options

Because who needs gluten anyway?

3. Whole Note Naturally Gluten-Free Create-a-Muffin Mix

If you’re looking for a reliable blank canvas to satisfy all your gluten-free muffin-making needs, this is it. On its own, the mix is neutral yet tasty, with a light, pleasant vanilla scent and a hearty texture.

But where it really shines is as a base for antioxidant-rich blueberries, walnuts, or any other flavorful additions that might catch your eye.

Going vegan is easy with this one, and no matter how you prepare it, you’re looking at 14 grams of whole grains in each muffin, plus a dose of protein from fava bean flour and flaxseed meal.

4. Immaculate Baking Gluten-Free Chocolate Chip Cookie Mix

These rice flour-fueled gluten-free treats are the ideal combination of light and crispy at the edges and plump and gooey in the center.

They’re packed with velvety semisweet chocolate chips but skip bleached flour, GMOs, artificial preservatives, hydrogenated oils, and artificial flavors.

One box makes twenty-two 2-tablespoon cookies, so don’t forget to pick up that extra carton of (nondairy) milk — you’re gonna need it.

5. Krusteaz Gluten Free Yellow Cake Mix, 18 Ounce, Pack of 8

This is a mix that’s easy as all heck, free of preservatives, and thoroughly edible for people following a gluten-free eating plan.

Krusteaz is a family business, so if you want a mix with home-cooked vibes, this might be the choice for you. All you need to do is mix in eggs, butter, and milk.

And — boom! Cake.

Plus, a snickerdoodle blondie…

As an added treat, because it bangs.

6. Foodstirs Organic Snickerdoodle Blondie Mix

Fall is prime snickerdoodle weather. What’s better than the intoxicating cinnamon-sugar smell combined with crisp weather, cozy flannel blankets, and a roaring fireplace?

These warm, tasty, 100-percent organic squares — a straightforward mix of brown sugar, wheat flour, sunflower oil, sea salt, baking powder, vanilla, molasses, and cinnamon — hit the spot like none other.

They’re like snickerdoodle cookies taken to another level… and yet somehow still have only 80 calories per serving. Thank you, healthy baking world.

Takeaway

Being easy to make and delicious to eat doesn’t mean baking mixes have to be packed full of additives and flavorings. You need little in the way of extra ingredients, and some mixes are even relatively nutritious.

If you feel like getting a bit more hands-on with your dessert, check out these high protein desserts you can whip up yourself.

(Or just stick to cake mix. We won’t tell anyone.)

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How to Get Rid of a Beer Belly (Without Ditching Beer for Good)

Are you dealing with a 6-pack of beer instead of 6-pack abs? Don’t get us wrong, beer is delish and having a 6-pack of abs is a lot of hard work (and not necessary to be healthy).

But beer does add calories to your day, and often times your drinking shenanigans involve eating more high calorie foods, which can turn into a beer belly.

Since beer alone isn’t the only culprit to a growing gut, you need a combination of certain diet adjustments and exercises to see a change.

If you’re ready to blast your beer gut, here’s how.

Martí Sans/Stocksy

What causes a beer belly in the first place?

A beer belly, AKA a beer gut, is a term used to describe central or abdominal fat usually acquired by alcohol consumption. Clinically, docs call it “abdominal obesity.”

Carrying excess weight around your stomach can hurt your health thanks to visceral fat, which is the unhealthy fat.

But contrary to the name “beer belly,” it takes more than beer to make your waist circumference increase. Three major factors can affect the weight in your mid-region.

1. Alcohol intake

Beer alone doesn’t create a beer belly, it’s the high calorie content of alcohol itself. One study found that beer drinking itself is not linked with changes in waist circumference or waist-hip ratio. But it does add more calories to your day (which is the reason behind weight gain).

2. High calorie foods

Pizza, nachos, burgers — all delicious foods that tend to pair well with a nice cold mug of beer. Usually, it’s a combination of these high calorie foods with high calorie drinks that makes your waist grow.

But a study looked at how macronutrient-accompanying foods impacted energy intake and weight gain. The results found that greater consumption of high fat and high simple sugar foods created overeating and weight gain.

3. Where your body stores fat

Men and women typically store weight differently, and sorry dudes, you’re more likely to be carrying around extra weight in your stomach region. Women tend to gain weight in their hips and thighs due to hormones driving fat storage down to the lower body. 

Wait, do I have to stop drinking to get rid of a beer belly?

Sure don’t, but you should be aware of the quality and quantity of what you drink.

The 2015-2020 U.S. Dietary Guidelines for Americans recommend that if you choose to drink alcohol, be moderate about it. This means having up to 1 drink per day for women and 2 drinks per day for men. One alcoholic drink could be:

• 12 fluid ounces of regular beer
• 5 fluid ounces of wine
• 1.5 fluid ounces of 80 proof distilled spirits

Remember, takes more than reducing the amount of beer you drink to see progress. Lifestyle changes including diet and exercise are more important than cutting out beer completely. These healthy habits can help you reduce and burn calories to promote weight loss.

Thirsty for more tips?

• Choose your beer wisely. Often darker beer (like stouts and lagers) are going to contain more calories and carbs than if you choose a light beer.
• Be wary of mixed drinks. Cocktails are usually made with juices or other sugar-containing mixers that will quickly add to your daily calories. If you want to go the liquor route, ask for clear mixers like seltzer water or club soda.
• Tonic water does have sugar. Tonic water is clear, but don’t let it fool you. It contains a similar amount of sugar that you’d get from a soda.

Beer belly diet: Changing up how you eat (and drink)

Instead of focusing on targeted fat loss (which isn’t a thing), think about overall fat loss. As you lose body weight with healthy habits, your beer belly will likely shrink.

Here are some key dietary tricks to help wittle your waistline.

1. Reduce your calories

Counting calories can be a pain, but it’s a basic weight loss principle that you have to burn more calories than you take in to lose weight. It takes burning about 3,500 calories to lose 1 pound of fat.

So, making minor caloric changes in your diet (paired with exercise) can help you create a calorie deficit to shed belly fat.

But cutting calories doesn’t mean you should be feeling hungry. The Centers for Disease Control and Prevention (CDC) states that people get full from the amount of food they eat and not the number of calories they take in.

So, it’s more important to limit high calorie foods that don’t do much for you nutritionally (like fried foods and higher sugar foods) than counting calories.

2. Eat whole foods

Choose vegetables, fruits, whole grains, and lean proteins. These foods are loaded with important nutrients like fiber, healthy fats, and antioxidants.

Processed foods may be convenient, but they are also typically packed full of sugars, enriched flour, and saturated fat which can make it challenging to lose that belly weight.

3. Cut down portions

According to the CDC, when faced with larger portions, people tend to unintentionally consume more calories. Just eating smaller portions can make a big difference in calorie count.

If you still want to treat ‘yo self to a beer and a snack every so often, try cutting down your portions. Split those late-night nachos with a friend or just eat one slice of pizza with your brewsky. You can also ask for a to-go box to wrap up half your food or use smaller plates at home.

Exercises to blast your beer belly

As nice as it would be to target your beer belly directly, that’s just not the case. You can do crunches and sit-ups to firm your muscles in your abdomen, but it takes more to see an actual decrease in fat.

Increasing exercise is important when seeking weight loss. Here are some tips.

1. Sneak in daily movement

Take the stairs instead of the elevator, park farther away when going to the store, or even take short breaks at work to get a walk in. They may not seem like “exercise,” but the truth is that they burn calories too. Adding those little changes each day can result in more calories burned over time.

2. Exercise more often

According to the CDC, you should get at least 150 minutes of moderate-intensity aerobic activity into your week, plus 2 days of strength training. Moderate-intense activities could include:

• brisk walking
• light bicycling
• push-mowing the lawn
• playing doubles in tennis

Those 150 minutes don’t need to be all done at once. It could be 30 minutes per day for 5 days per week. Try whatever balance works best for you.

Want to kick it up a notch?

For optimal results, include another 75 minutes of vigorous-intensity aerobic activity per week. This could include:

• running/jogging
• hiking
• playing basketball, soccer, or tennis singles
• fast bicycling

3. High Intensity Interval Training (HIIT)

HIIT is a broad term for exercises that involve short periods of intense exercise alternated with recovery periods. It’s also a time-efficient way to get an exercise in, as HIIT workouts usually last around 10 to 30 minutes.

Adding HIIT to your routine can help reduce that fat lingering around your middle. A research review found that HIIT significantly reduced total abdominal and visceral fat mass in both men and women.

How long does it take to lose a beer belly?

The timeframe on losing weight really depends on you and your body. If you’re consistent with making changes to your diet, exercise, and lifestyle choices, you should see results.

Healthy weight loss involves losing about 1 to 2 pounds per week. The CDC emphasizes that individuals seeking weight loss at this gradual pace are more likely to keep it off for the long term.

Healthy weight loss isn’t a “diet” or a “program,” it’s something that should be ongoing and part of your long-term habits.

Best ways to hide a beer belly

If you’re seeking to camouflage your beer belly as you make lifestyle changes to reduce it, here are some simple tips:

• Avoid tight clothing that can accentuate the belly area. Instead, opt for loose flowy blouses or button up shirts.
• If you want to wear stripes, wear them vertically. Horizontal stripes on shirts tends to widen you.
• Lighter shirts and darker pants can give you a proportioned look, but overall darker clothes in general make extra weight less noticeable.
• Avoid tucking in shirts, similar to wearing tight clothing, it can make a beer belly stand out more.
• Choose tailored, high rise pants, or jeans vs. low rise.

When to see a doctor?

A beer belly on its own isn’t a condition that creates a need to see a doctor. It’s when complications arise from carrying around excess weight that requires medical attention. Certain conditions can arise from carrying visceral fat such as:

• type 2 diabetes
• heart disease
• joint problems

It’s also possible that extra weight in your belly isn’t even a beer belly at all. Your abdomen can swell up for reasons such as:

• pregnancy
• irritable bowel syndrome
• lactose intolerance, or other food allergy/sensitivity
• blockage in your GI tract

If you find that your bloated belly comes along with pain or changes in your bathroom trips, see a doctor ASAP.

Bye-bye beer belly

You can still enjoy that nice, cold mug of beer in moderation without rocking a beer belly. All you need to do is focus on other aspects of your diet and lifestyle, by adding in more fat-burning exercises and choosing foods that are less calorie-dense.

If you’re feeling overwhelmed, work with a personal trainer and a dietitian who can assist you in making these lifestyle changes to say sayonara beer gut!

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Snooze to Lose: Do You Burn Calories When You Sleep?

Created for Greatist by the experts at Healthline. Read more

You don’t have to do keto or hot yoga to burn calories — your bod does that all on its own, even while you sleep.

Don’t hop into bed for the next week just yet. Getting shut-eye is def not the same thing as hitting the gym. But even while you snooze, your body is burning calories.

So, just how hard does your body work to burn calories while you dream about monsters and showing up to work naked? That’s based on factors like your weight, your metabolism, and the amount of Zzz’s you catch each night.

Here’s what goes down when you hit up sleepy town.

Jimena Roquero/Stocksy

So how many calories do you burn sleeping?

In general, the more you weigh, the more calories you’ll burn while sleeping.

For example, a 125-pound human burns about 38 calories per hour while sleeping. TBH, that doesn’t sound like a ton. But when you multiply it by the recommended 7 to 9 hours of Zzz’s, that’s anywhere from 266 to 342 calories burned while snoozing.

A 155-pound person would burn closer to 46 calories per hour (322 to 414 calories per night) while sleeping. And a 185-pound person could burn about 56 calories per hour (392 to 504 calories per night).

Bottom line: Even when you sleep, your body’s always doing something. 

Calories burned sleeping vs. awake

You typically burn more calories while just sitting or standing than while sleeping. And you’re probably not just sitting or standing all day — often, you’re walking or doing something else more physically demanding.

For reference, a 155-pound person will burn about 520 calories per hour while working pretty hard on a stationary bike or 102 calories per hour while working on a computer. The same person would burn only 46 calories per hour while sleeping.

So being awake is giving you more of a burn than hitting snooze.

How to calculate calories burned while you snooze

So, how do you calculate your unique calorie-burning sleep abilities?

It all boils down to your metabolism (the process where your body converts food into energy you can use to get sh*t done). Even just breathing, moving blood around, and keeping your organs running in tip-top shape requires your body to expend energy. This burn calories.

Meanwhile, your basal metabolic rate (BMR) represents the number of calories you burn at rest, which, yes, includes when you watch “Friends” reruns or are passed the eff out on the couch.

Your BMR equation

Want to calculate your personal BMR? Use this equation, which factors in your sex, weight, and age (use inches for height and pounds for weight):

• 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age) = BMR for women
• 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age) = BMR for men

For instance, a 30-year-old woman who weighs 140 pounds and is 5 feet 5 inches tall would burn:

• 655.1 + (4.35 x 140 pounds) + (4.7 x 65 inches) – (4.7 x 30 years) = 1,439 calories in 1 day at rest (or 60 calories per hour while sleeping)

These equations offer estimates, not concrete stats, and are based on the idea that men tend to burn more calories at rest because they tend to have a naturally greater muscle mass. Muscles burn more calories at rest than fat.

If you have less or more muscle than the average male or female, you might consider calculating both figures and going with the number in between them. You can also invest in a heart rate monitor to track your calories burned more accurately than an equation can.

Are there other factors that impact sleep burn?

Sorry, but running in your dreams won’t make you burn more calories while you sleep — even if you’re a literal boss all night.

If you want to up your BMR, you can take measures to boost your metabolism, like exercising and eating healthfully. Doing so will also cause your body to burn more calories all the time, whether you’re cruising through dreamland or jogging through the neighborhood. 

Here are a few other factors that can affect your metabolism and impact your sleep burn.

Late-night nomming

There’s nothing like 12 a.m. pizza, amiright? You may have heard that eating before bed will slow your metabolism, but science says that’s not actually the case.

In fact, those midnight munchies can cause a temporary spike in your metabolism through a process called thermogenesis (the dissipation of energy as heat after you eat).

Basically, don’t worry too much about when you eat as much as what you eat. Snacking a lot at any time of day can lead to weight gain and a slower metabolism.

Muscle gains

The more muscle mass you have, the more calories you’ll burn. So fitting in daily exercise, especially strength training, will cause you to burn more calories while you snooze (and while you hit snooze… for the tenth time).

Beware of metabolism-boosting supplements

Let’s be real: Weight loss supplements or anything that claims to boost your metabolism can be sketchy AF.

They’re def not all bad, but many contain unsafe ingredients coupled with dubious claims. Instead, you might want to try a natural appetite suppressant and just stick with the usual exercise and healthy eating to lose weight. 

And always chat with your doc before you pop any pills!

Drinking coffee after coffee

Some research suggests that caffeine gives your metabolism a temporary mini-boost that may extend into your sleepy-time hours.

But don’t start chugging Red Bulls or cappuccinos just yet. There hasn’t yet been enough research to confirm that caffeine has a long-term effect on weight loss.

Not enough Zzz’s

Whether it’s because of work overload, insomnia, or late-night Netflix marathons, insufficient rest can boost your levels of the stress hormone cortisol.

Cortisol causes your body to hang on to extra fat, makes you hungrier (and hangrier), and slows your metabolism. Plus, a 2017 study found that longer sleep is associated with lower BMI and healthier metabolic profiles.

Certain health conditions

Certain health conditions, like hypothyroidism and Cushing syndrome, can slow down your metabolism. This can lead to weight gain and slower calorie burn, even when you’re eating healthy and exercising.

If you think you might have a health condition that impacts your metabolism, talk to your doctor. They can evaluate you using tools like blood tests to pinpoint certain conditions.

Burn, baby, burn… while you sleep

Whether you burn 500 calories per night or 1,000, pat yourself on the back — your body works hard. But if you’re looking to burn more calories while asleep and around the clock, there are some steps you can take.

The pros recommend working out to boost your metabolism. Fitting in at least 75 minutes of vigorous exercise (like running or cycling) or 150 minutes of moderate exercise (like brisk walking) per week can help. Strength training will also help your bod build the muscle needed to get that burn.

The other most important factor? What you eat. For the biggest metabolic boost, go for nutritious foods like fresh vegetables and lean proteins and try to avoid eating a lot of processed foods or added sugars.

Fitting in enough sleep — that means 7 to 9 hours — can also rev up your metabolism.

If you struggle to get enough Zzz’s, try out these tips:

• Stick to a sched. Try to get up and go to bed at the same time every day. This will help your body get into a natural rhythm.
• Relax before bed. Taking a warm bath, reading by candlelight, or meditating might help you unwind before bed. You can also try breathing exercises. It’s all about what helps you relax best.
• Use sleepytime tools. White noise machines, weighted blankets, earplugs, and blackout curtains may all help improve your sleep quality. Keeping your room temperature at 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius) may also help.
• No more naps. Well… some naps are OK, but try to limit them to less than 30 minutes. Snoozing any longer during daylight hours can make it harder to doze off later on.
• Curb the caffeine. To get better sleep, avoid stimulants like caffeine and nicotine before bed. Instead, consider sipping on some soothing tea.
• Switch off screens. As hard as it is to resist, avoid scrolling Insta before bed. Blue light from screens may disrupt your natural sleep cycle.

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