Weight loss at 40+ is different than in our 20s due to metabolic changes. Focusing on overall health (like energy levels, strength, mobility) keeps motivation high.

Aging introduces factors like hormonal changes that are outside of your control. Focusing on controllable aspects, like daily movement and nutrition, empowers you and keeps progress within reach.

A clear motivation-whether it's improving energy, supporting your family, or reducing health risks-provides a purpose that sustains you through challenges and plateaus.

A support system can provide accountability and encouragement, making it easier to stay motivated. People thrive in communities where they can share experiences and tips.

Overhauling your entire routine can be overwhelming. Focusing on one habit at a time makes change manageable and builds momentum for long-term success.

These small, intentional choices help increase daily activity, strengthen muscles, and support bone density while supporting cardiovascular health.

Breaking up sitting time can help to improve circulation, reduce stiffness, and lower the rise of metabolic issues as you age.

Strength training helps combat muscle loss, supports bone density, and is vital for overall health, especially as we age.

Short workouts are less intimidating, easier to fit into a busy day, and help establish consistency for long-term success.

Flexibility exercises help maintain joint mobility and reduce stiffness, which naturally increases during aging.

This swap will help you enjoy your show while also getting your heart rate up. Aim for 5 minuts of walking during each episode or, if you're watching a movie, do it once an hour.

If you're going outside, find a new trail or path to enjoy. If you're going for an indoor walk, try doing a few laps around your local mall.

Even at just a 5% incline, you can increase your calorie burn from a 30-minute walk by 68%. Thats the same calorie difference as burning off a TransformHQ Shake, which is 150 calories, vs. burning off a hamburger from McDonalds, which is 250 calories.

This is a fun way to increase your walking pave while listening to fun music that can help gety you pumped up.

Social interaction can help improve your mood and self-esteem, and combining this with walking can help compound these benefits, keeping your brain sharp while also helping to improve your memory and friendships.

Quality sleep helps support mood, mental clarity, and reduce stress, making it easier to stay motivated and focused.

Brain healthy snacks can help provide nutrients so you can scool peeps at Marvel Rivals

Time outdoors can help break up sedentary routines and boost serotonin, improve focus, and also help reduce stress.

Enjoyable activities like dancing, hiking, playing pickleball, etc. not only help get your heart rate up and burn calories but can also help boost endorphins, making movement feel fun, exciting, and not forced.

Social connection is a powerful way to help combat stress and lonliness and help improve mood. Strong social ties also foster a sense of belonging, community, and help provide emotional support and accountability.

While you sleep, your body burns calories to keep you alive. By morning, most of your stored carbs (sugar) are used up, so your body starts burning fat for energy-exactly what you need to lose weight and tone up. Avoid foods loaded with sugar like cereal, pasteries, fruit juices, muffins, etc.

Protein snacks generally have significant'y fewer calories then sugary snacks, from 50 to 200 calories per serving. In addition to reducing the calories you consume, protein snacks make you feel full longer, satisfy hunger, boost your energy, build lean muscle, and help reduce high blood pressure.

For your convenience, we have created a list of high-protein snacks that is available in the Transform at Home App.

The Mayo Clinic has published this very interesting statement about protein intake: "Studies show that higher intakes- those more than 40 grams in one sitting- are no more beneficial than the recommended 5-30 grams at one time. Don't waste your money on excessive amounts." They also say, "The body can't store protein, so once needs are met, any extra is used for energy or stored as fat."

The hormones and neurotransmitters that make up your body's stress response are made from amino acids you get from protein in foods. If you're not getting enough protein, you could have deficiencies in the nutrients that play a role in your mood and how your brain functions.

Using protein for stress and anxiety instead of sugar means you won't experience the "sugar crash." Sugar producesa short-term "high, but the inevitable "sugar crash" makes you suddenly feel anxious, irritable, stressed, and sluggish.

For you tring to lose weight, you want more than just an adequate amount of protein to maximize weight loss. Your place should consist of 1/3 to 1/2 of protein-rich foods. A simple way to increase your protein is to dedicate more of your plate to protein-rich foods while cutting back on foods that contain high amounts of sugar.

A craving is when you reach for a specific food, most often something sweet like cookies, candy bars, and ice cream. Cravings will usually stop in about 10-15 minutes. Drinking a glass of water while waiting for your craving to vanish will usually speed up the process.

Hunger is when you are willing to eat "whatever" to make you feel full. You can lower your sugar consumption by learning to distinguish between a craving (a desire for specific food(s)) and hunger (a need to feel full) and by waiting out the end of a craving.

As soon as sugar hits our tongue, it lights up the reward center in our brain, causing a surge of dopamine production. We feel pleasure, and this causes our rain to produce some serotonin. This is called a "sugar high" or "sugar rush".

Unfortunately, with a "sugar rush" comes a "low" or a "sugar crash", which can actually make you feel worse than the few minutes you spend on a "sugar high".

For example, many popular protein bars contain over 5 teaspoons of sugar per bar. Six teaspoons of sugar per day is the recommended amount for women.

In addition, if foods are not considered a dessert or sweet, many people assume it must not have sugar. 73% of foods in American supermarkets are considered ultra-processed. This means those foods contain high amounts of sugar, salt, and saturated fat.

You will be surprised, even shocked, at the amount of sugar in "innocent" foods. A granola bar can have up to 15 grams, or almost 4 teaspoons of sugar in a serving. A cup of applesauce has 36 grams, or 9 teaspoons, which is 3 more teaspoons of sugar than is recommended for a woman for the whole day.

On a typical Nutrition Facts Label, under the line "Total Carbohydrate", there will be a line that says "Total Sugars". Under that will be a line called Added Sugars. The amount of "Added Sugars" is the amount of sugar counted toward your daily consumption of sugar.

It would be ideal if, after everyone's last meal of the day, they simply "closed the kitchen." However, the reality is 91% of Americans snack between dinner and bedtime. Unfortunately, 83% of Americans who snack after dinner say that they feel out of control about their nighttime snacking.

This makes up the five-a-day recommendation by the USDA's Dietary Guidelines for Americans. In general, one serving is a single piece of fruit or a half-cup of raw fruits, vegetables, or a cup of leafy greens.

Focusing on fresh ingredients not only promotes improved health, but also boosts nutrients and flavor profiles. Any type of processing, such as canning, freezing, or drying, can deteriorate the quality of nutrients, fiber, flavor, and even natural color.

A handful of nuts or dried fruits that don't have added sugars can also be a healthy, high-fiber snack.

Choose bread with at least 2 grams of fiber per serving. White flour is made by removing the bran and germ from wheat berries, which are the nutritious part of the wheat berry. White bread is nutritionally lightweight. Whole wheat bread is much higher in fiber, vitamin B6 and E, magnesium, zinc, folic acid, and chromium.

For you tring to lose weight, you want more than just an adequate amount of protein to maximize weight loss. Your place should consist of 1/3 to 1/2 of protein-rich foods. A simple way to increase your protein is to dedicate more of your plate to protein-rich foods while cutting back on foods that contain high amounts of sugar.

If you feel hungry between meals and snacks, drinking water can often help, as it can be a sign of thirst rather than actual hunger.

Drinking water can increase the feeling of fullness by taking up space in your stomach, essentially acting as an appetite suppressant.

Doing this will decrease your hunger level before your meal and decrease the number of calories you consume at that meal.

If you enjoy and need the benefits of an energy drink or soda, which include a substantial increase in energy, the release of more "feel good" chemicals in your body, and the additional focus they provide, know that water will help create those same benefits.

If you feel the need to supercharge your water, do it with TransformHQ Boost Shot or Hydration, with no sugar and no calories.

For example, having a small 12 oz. soda with lunch or dinner can add between 125 and 180 calories to your meal. 8 oz. of fruit juice can have over 130 calories. A small, 12 oz. beer can have up to 350 calories.

Most everyone suffers the effects of mild dehydration when they wake up, in addition to being hungry.

Have a couple of cups of water to start out your day, become hydrated, control your hunger, and prevent the desire for sugary drinks or food.