The secret is out: food can be your best weight loss ally. Whether you need to burn fat, relax or simply energize your body, food can help. The more you know about food, the more you can use it to fight the battle of the bulge!

{When you need an energy boost fast, consider these weight loss foods for energy!}

There are plenty of good weight loss foods out there and some of them also help boost your energy levels. Keep reading for good weight loss foods that boost your energy.

Why Energy Foods?

Energy is essential to every day life. It’s how we cook a meal, send an e-mail or smile at a cutie at the bar. To keep energized throughout these busy days, we need weight loss foods that also act as energy boosters. Good weight loss foods that give you energy help keep you productive all day long, while also giving you enough extra energy for some physical activity after a long day.

Energy is necessary and food is our energy; this is the #1 reason severe calorie restrictions make for very difficult—and interesting—diets.

Nuts

There are 3 awesome things that you must commit to memory about nuts.

• The protein and fat helps satisfy hunger
• Nuts help boost the libido (yes, that libido!)
• Nuts give you energy!

Nuts are packed with tons of good stuff like calcium, fiber, magnesium, potassium, iron and zinc just to name a few. Practically a multi-vitamin unto themselves, nuts are good weight loss foods that will boost your energy levels without boosting calorie and fat count.

The good fats in nuts help make you feel good and the protein makes you feel satisfied and gives you energy that won’t cause sluggishness later in the day like too much caffeine or sugar. Eat a few handfuls of raw nuts each day for more energy and tons of nutrients.

Almonds rank highest, but pick your favorite and nosh away.

Salmon

Seriously, is there anything salmon isn’t good for? As a great source of protein, salmon is already a food weight loss food, but add in its energy boosting components and there’s absolutely no reason whatsoever to keep salmon off your dinner table.

{Combining weight loss foods for energy like salmon & grapefruit is an easy energy boost.}

The best thing about salmon is that you can eat it in a variety of ways. Grab a filet and grill it, have an  Alaskan Roll or simply enjoy smoked salmon and eggs for breakfast. With so many ways to boost your energy levels, salmon is a super weight loss food for more energy.

Grapefruit

It’s no secret that grapefruit is a good weight loss food for energy, mostly because women all over the world break them out to signify to the world, I’m on a diet! But there’s a reason to their grapefruit madness as it turns out. Grapefruits are good weight loss foods because of the fiber pectin and its status as fat burning food.

Grapefruits are good weight loss foods because they give you energy and digesting them requires you to use more calories than a grapefruit has…and that is why calorie deficits work for weight loss!

Whole Grain Bagels

When you need a boost to get you going in the morning, reach for a whole grain bagel instead of a white bread bagel. Whole grain bagels are good weight loss foods because they are high in fiber and complex carbohydrates, which help weight loss because they take more energy to break down.

Spread your whole wheat bagel with fruit preserves to make sure you observe a conservative calorie count each day.

Apricots

When you need a sweet snack without the energy crash, reach for a cute little apricot. Apricots give you energy, and unlike candy they also give you nutrients. Apricots are good weight loss foods because they have fiber in them, making them a great weight loss food for energy. Apricots contain lycopene and vitamin B, long thought as an aphrodisiac in addition to an energy booster…actually now it makes sense why it’s an aphrodisiac!

Carrots

Carrots are good weight loss foods because their bright orange color helps ward off several types of cancer. But carrots are also great energy boosters because they are digested quickly into your bloodstream giving you an instant burst of energy!

Carrots, in my opinion, are one of the best weight loss foods that give you energy because you can throw a dozen or so in a bag and snack on them as you need energy throughout the day. Get a bag of baby carrots and you’ve got cute little energy boosters to last all day.

Successful weight loss requires you to think carefully about the food you put in your shopping cart and your plate. Healthy foods such as fruits and vegetables are great for weight loss, but they also help boost your energy, fight cancers and fight germs.

Get more information on how good weight loss foods can work for you by reading our Diet Solution Program review.

It’s no secret that water is an essential part of looking and feeling good, that’s why models and actresses are always toting a bottle of water with them. Despite all our knowledge on the many advantages of drinking enough water, many of us choose soda, juice or energy drinks instead.

{Drink more water…it makes everything better!}

If you ever wonder why the beautiful people look more…well, beautiful, the answer is water. Good old-fashioned clear water. Keep reading to find out why you should drink more water!

More Energy

Drinking more water—that is to say how much water you should be drinking—will increase your energy level for two reasons. First, drinking more water means you won’t experience energy spikes associated with so-called energy drinks like Four Loko and RedBull. Drinking more water will increase your energy levels because a hydrated body is a happy and productive body!

When you drink more water, you have enough energy to be more active. Whether you choose to perform traditional resistance and aerobic exercises or play sports…or even just taking the stairs more often, you need to drink more water to do these things effectively. You’ll feel compelled to be more active when you begin to drink more water.

Appetite Control

That’s right, you should drink more water because it’s nature’s appetite suppressant! That’s why so many diet pills suggest you take their pill with a “full glass of water” about 1 hour before each meal—because the water is making you feel full. Instead of shelling out the cash for appetite control pills, just drink more water.

Sometimes we’re thirsty and we think we’re hungry. Next time you feel hungry, grab a glass of the clear stuff and see if that doesn’t ease those hunger pangs. When you drink more water, you are keeping your body happy and healthy—a great start for any weight loss plan.

Bye Bye Excess Bloating

Bloating. It ain’t pretty but drinking more water will help keep bloating away! We experience bloating for many reasons but some of the most common reasons include; too much salt in the diet, a heavy night of drinking and exercising without water.

Drink more water in general, but especially after an especially salty meal and throughout any rigorous activity. When you’re out on the town drinking, drink a glass of water between each drink. It’ll help you not get totally hammered and it’ll make sure you don’t end up bloated in the morning. Drink more water and in addition to eliminating bloating you might just get rid of a little fat as well!

You’ll Positively Glow

When you drink more water your skin looks amazing—even men. Water helps flush out all the gross toxins we take in living in this modern world. You don’t need expensive face creams—though they are quite nice—to look good, you just need water.

{Drink more water, all the cool kids are doin’ it!}

This is yet another reason that models, actors and wannabes are rarely seen without a bottle of water in hand. Now I can’t say for sure its water in all those bottles…but I digress.

Drink more water and even if you don’t learn to love the clean smooth taste of water, you will learn to love the smooth blemish-free complexion staring at you in the mirror.

Hellooo Weight Loss

It’s true that if your goal is to lose weight drinking more water is part of the answer. When you drink more water you’re telling your body, I want you to run as efficiently as possible, and the body will respond. Drinking water aids with weight loss because water is taking the place of high calorie drinks like soda, pretend juice and alcohol. When you drink more water you also take up more room in your belly…leaving less room for foods you don’t need.

Don’t take my word for it; see what the experts are saying.

It’s Zero Calories!

When it comes to burning fat nothing is more refreshing than a zero calorie thirst quencher! Water has no calories or sugar so you never have to worry about drinking too much. So, feel free to drink up.

How Much Water?

The question becomes, how much water is enough water? Well the answer is simple: as much as your body needs. Some people say 64 ounces which sounds like a good solid number, right? Well the truth is that bodies work differently but not so differently that each one doesn’t need a sufficient amount of water.

When you feel thirsty, drink water. When you feel hungry, drink water first to make sure you’re hungry. Drink more water throughout your workout routine or other physical activity. Keep water handy so you don’t skip it just because you’re busy, and chances are you’ll end up drinking more water!

Looking for an effective workout that requires lots of water? Read our Turbulence Training review!

One fruit that most don’t ever think about eating that can offer a nice change of pace and help you get more variety in your diet is the black currant. Most people only know black currants from black currant pie, but there’s so much more that you can get from this fruit than that.

Let’s take a quick look at what you need to know about the black currant fruit.

Major Nutrients Found In Black Currants

The black currant is a fruit that’s rich in vitamin C content, with one cup providing you with over 338% of your total daily needs. In addition to that, it’s also an excellent source of iron, potassium, as well as manganese, and will promote steady energy levels in the body.

Black currents do contain natural fruit sugar but since this fruit sugar will be partially fructose, it won’t create the blood spike in the body that some other sugar-rich foods may create.

Storing/Selecting

When selecting black currants, you want to look for ones that are firm and dry and have a very nice rounded shape to them. When you get them home, be sure to take out any ones that have evidence of mould right away as that could quickly spread to the other berries and the entire batch would go bad within a day or so.

Place the berries in a shallow container lined with paper towel and wrap with plastic. Stored properly these berries can last for up to one week.

Eat It With:

Black currants can be eaten like any other berry you might enjoy, eaten on their own, tossed into a fruit salad, made into a fruit smoothie, or added to any baking that you might be doing.

Burn Off Black Currants

To burn off the number of calories in a cup of black currants you would have to do:

• 20 minutes of walking
• 6 minutes of swimming
• 11 minutes of cycling

If you’re looking for a fast and easy source of protein, canned tuna really can’t be beat.  This is a versatile meal option any time you need something quick and want minimal prep work.  You do need to be careful how much canned tuna you eat regularly however as it does tend to contain a bit more mercury, especially if you’re eating the albacore variety.

Let’s have a look at the main nutritional stats for canned tuna in water.

Major Nutrients Found In Canned Tuna

Canned tuna is high in protein and low in fat making it perfect for those who are on a fat loss diet. It’s also a very rich source of tryptophan, selenium, vitamin B3, vitamin B6, as well as vitamin B1, all of which are going to help support maximum energy levels in the body.

To add to this, canned tuna also does provide a small dose of essential fatty acids in the fat it does contain, making it a very healthy addition to your menu.

Storing/Selecting

Since canned tuna lasts for virtually an unlimited amount of time, it’s a great option to always have on hand as a staple.  When choosing it select cans that are free from puncture marks and that are packed in water to ensure the nutritional stats are as listed above.

Store canned tuna in your pantry away from direct heat or sun and use as desired.

Eat It With:

There are many different ways to consume canned tuna from preparing it into tuna burgers, mixing it with some rice and salsa, to eating it on its own with some spices when you need a fast boost of protein.

Most people do find the taste not as pleasant when eaten alone so will choose to add some type of flavouring to make it more palatable.

Burn Off A Can Of Tuna

To burn off the number of calories in a can of tuna you would have to do:

• 16 minutes of karate
• 14 minutes of water polo
• 13 minutes of intense football

One type of seafood that many people love to indulge in and treat themselves on occasion with is crab.  While it definitely does take a bit of work to get the meat out of the shell, there’s no question that crab does have a unique taste and offers some powerful nutritional benefits.

Let’s take a look at what crab has to offer you so you can decide if it’s something that you want to begin including in your diet plan.

Major Nutrients Found In Crab Meat

As you can see above, crab is an excellent source of protein and is low in saturated fat as well.  Crab, as long as you’re eating the real variety and are not having imitation crab will also be lower in total carb count, so anyone on a low carb diet will really benefit from including this in their plan.

Crab is also a good source of vitamin C, so will provide antioxidant protection to the body, and is also rich in Riboflavin, Niacin, Iron, Magnesium, as well as Phosphorus.  All of these nutrients will work together to help keep your energy levels high and your workout performance optimal.

The one thing that you do need to be aware of though is the fact that crab is higher in sodium content, so if that’s a dietary concern of yours, you’ll want to keep your total serving size down lower.

Storing/Selecting

When selecting crab you want to choose legs that are as fresh as possible.  Try and go to a fish market that you know has a good reputation for their seafood and avoid purchasing any crab that has a very strong odor to it.

Store the crab in the freezer up until you’re ready to use it.  If you’re purchasing frozen crab legs than you’ll want to look for some that have no indication of freezer burn present.

Eat It With:

Crab meat is sometimes served with melted butter or can be eaten along side any other fish or seafood that you enjoy.

Burn Off A Crab:

To burn off the number of calories in a crab leg you would have to do:

• 20 minutes of skiing
• 23 minutes of boxing
• 20 minutes of chopping wood

Getting more fish in your daily diet is one of the best ways to promote overall better nutrition because of the fact that fish is such a healthy choice.  Being low in fat, high in protein, and virtually carb free, whether your goal is muscle building or fat loss, you really can’t go wrong with this option.

Haddock is one fish that some people tend to forget about which is unfortunate because it offers numerous health benefits.

Let’s have a closer look at the nutritional content of this nutritional powerhouse fish.

Major Nutrients Found In Haddock

As you can see from the chart above, Haddock is almost 100% total protein content with just a minuscule amount of fat which is going to be of the healthy variety.  This fish is also lower in sodium content, so anyone who is on a sodium reduced diet who can’t have other sources of seafood will definitely enjoy it.

Haddock is also a rich source of vitamin B6 and magnesium, as well as is high in niacin and vitamin B12. These nutrients will be important for maintaining your energy levels and making sure your digestive system is functioning properly.

Storing/Selecting

When selecting haddock you want to select fillets that don’t have any type of odor to them and have been either placed in a cooler or else frozen and sealed.   Be very wary about purchasing any fish that is left out with full air circulation without being kept chilled as fish cannot be left to stand very long before going bad.

As soon as you get home store your haddock in the fridge or place in the freezer if you don’t plan to consume it within a few day’s time.

Eat It With:

Haddock is great when served with rice, cauliflower, broccoli, green beans, asparagus, or any other side dish that you prefer.

Burn Off Haddock

To burn off the number of calories in a haddock fillet you would have to do:

• 10 minutes of skating
• 12 minutes of circuit training
• 13 minutes of handball

When selecting which carbohydrates to add into your nutritious diet, brown rice should be at the top of the line.  This form of carbohydrate is much more slowly to digest in the body than white rice is, so will be a much healthier choice for when you’re trying to maintain steady energy levels and prevent blood sugar drops.

Brown rice does take a little longer to prepare than minute white rice, but the effort will be well worth it.

Let’s take a quick look at the main nutritional considerations you need to know about brown rice.

Major Nutrients Found In Brown Rice

Brown rice is an incredibly rich source of manganese, providing over 85% of your daily requirements in just a single cup.  It’s also full of selenium as well as fiber, so will help keep you satisfied for hours after you consume it.

In addition to this, brown rice is also rich in the nutrient selenium, which is necessary to support proper metabolic functioning.  Those who have diets that are higher in selenium content also often report lower incidence of cancer rates as well.

Storing/Selecting

When storing your brown rice you want to keep it in an air tight container in the pantry and away from direct sunlight.  When stored properly it can last for months at a time so make sure that you stock up so this staple is always on hand.

Eat It With:

Brown rice can be served in a variety of different ways from eaten as a side dish with your chicken, fish, or beef, added into casseroles, or served underneath a vegetable and meat stir-fry.

Some people may also choose to make rice pudding with brown rice, which is a nutritious and tasty dessert option.

Burn Off A Cup Of Brown Rice

To burn off the number of calories in a cup of brown rice you would have to do:

• 28 minutes of badminton
• 32 minutes of boxing
• 40 minutes of curling

By far one of the most popular protein sources consumed by those who are looking to improve their health and build lean muscle mass is chicken breast.  Chicken breast is a lean source of protein that’s very easy to prepare and can be cooked so many different ways that you can rest assured your taste buds will never get bored.

Let’s take a closer look at the nutrient values for chicken so you can see why it’s such a wise decision to include this into your daily diet.

Major Nutrients Found In Chicken:

The first major nutrient that you’re going to take in when consuming chicken breast is tryptophan, which is a specific amino acid that is actually going to help relax the body and make you feel slightly sleepy.  Turkey is another meat that is very high in this nutrient and why very often after your Christmas dinner you’ll feel as though you want to take a nap.

Second, chicken is an excellent source of the nutrient niacin, which has been shown to help protect the body against Alzheimer’s disease and other age-related mental declines that sometimes occur in select individuals.

Finally, chicken is a good source of vitamin B6, which is one of the B-vitamins that is especially important for maintaining steady energy levels.

Storing/Selecting

When selecting your chicken breasts you’ll want to try and find ones that have a very plump shape to them as this indicates they’ll be tender and are of high quality.  The skin of the chicken breast that you’re purchasing should also be opaque rather than spotted, so that’s something else to look out for if you are purchasing it with the skin on.

If you choose to purchase your chicken frozen, just double check that there are no signs of freezer burn on the chicken as this will be a good indicator freshness.

When storing your chicken breast, make sure you store it in the coolest section of the fridge and freeze it if you’re not going to use it within 2-3 days.

Eat It With:

Chicken can be served in any number of ways and is most commonly grilled, baked, poached, or stir-fried and is best when eaten along side fresh vegetables, brown rice, whole wheat pasta, sweet potatoes or yams, or just on top of a simple green salad.

Burn Off Chicken

To burn off the number of calories in a chicken breast you would have to do:

• 14 minutes of running
• 16 minutes of beach volleyball
• 12 minutes of rock climbing
• 21 minutes of golf

This time of year always makes me feel more tired and exhausted. It’s come to the point where Daylight Savings is circled on my calendar like a family members’ birthday! During my office work days, I can remember my visits to Tim Horton’s – the Canadian version of Starbucks – increasing as the weather changed and so many things starting up again.

[Once someone yawns, it's like an open-mouth game of dominoes. We all fall down...]

Just thinking about all the activities we commit our time to – job, kids going back to school, fundraisers, driving kids around to extra-curriculars like hockey or piano lessons – makes us all feel so fatigued.

Je suis fatiguee, but why?

Pardon my french, but it’s one of my first french phrases I learned back in elementary school and I couldn’t resist – translation: I’m tired. The U.S. National Institutes of Health defines fatigue as “a feeling of weariness, tiredness or lack of energy.” Some causes of fatigue include stress, overwork and not enough sleep. Fatigue is differentiated from drowsiness or sleepiness but fatigue is often accompanied by a desire to sleep.

What causes my tiredness?

Fatigue is a common symptom (there’s even an entire Research Journal dedicated to the topic) that fortunately is not usually serious. The consensus among health professionals on the causes of fatigue fall under three general areas:

1. Lifestyle – How much sleep do you get on a nightly basis? Are you eating processed unhealthy foods? Do you exercise regularly? Any relationship difficulties? Are there problems at your job or workplace?

2. Psychological – Do you suffer from various psychological problems including emotional stress, depression or grief?

3. Medical – If you’ve felt this way for an extended period of time (2 weeks) have you seen your doctor? An underlying medical problem may be affecting your energy levels.

Unfortunately you may think the above sounds like your typical pharmaceutical commercial but they’re all important questions to consider and answer honestly.

Another potential source of your fatigue could be a result of your prescription medications. Now I am in no way suggesting you change your course of action with prescriptions but being aware of the side effects is important especially regarding the activities or exercise you participate in afterwards.

Do you suffer from chronic fatigue?

It’s difficult to say. Chronic fatigue, or medically known as Chronic Fatigue Syndrome (CFS), often starts with flu-like symptoms and produces extreme exhaustion that tends to last more than six months. Unfortunately, there is no medical test for the syndrome. It is diagnosed only by ruling out all of the other possible causes of the fatigue such as mononucleosis, Lyme disease, lupus, multiple sclerosis, fibromyalgia, primary sleep disorders, severe obesity and major depressive disorders. So between the side effects of medication and sharing very similar symptoms to other illnesses, you can see why diagnosis of chronic fatigue remains a mystery.

As always, consult a physician or seek medical attention when suspected fatigue occurs and you experience four or more of the following symptoms:

- Impaired memory or concentration
- Post-exertional malaise, where physical or mental exertions bring on “extreme, prolonged exhaustion and sickness”
- Unrefreshing sleep
- Muscle pain (myalgia)
- Pain in multiple joints (arthralgia)
- Headaches of a new kind or greater severity
- Sore throat, frequent or recurring
- Tender lymph nodes (cervical or axillary)

Source: Centres for Disease Control and Prevention

Don’t be surprised if your doctor also asks questions about the three areas above, especially regarding your lifestyle and your state of mind. I can’t stress to you enough about the importance of honesty when answering these and other personal health questions.

Strategies for feeling more rested

Now that we’ve covered the reactive measures you can take in response to fatigue, it’s time to take a look at some pro-active strategies to help you feel rested and energetic about everything life has to offer:

1. Learn and practice relaxation techniques – Yoga, meditation, reading, writing, listening to music, the list is virtually endless.

2. Get on a consistent sleep schedule and aim for eight or more hours per night.

3. Clean up your diet – Are you eating enough fruits and vegetables?

4. Avoid overuse of alcohol and the use of nicotine and drugs. This past summer I completed a personal challenge of no alcohol for 30 days and I’ve never felt better.

5. Move your body daily – Notice I didn’t say exercise? It can range from walking to strength training to pickup basketball, just do something!

What are some strategies you use to feel rested and energetic?

For more information regarding the importance of rest and how the body works, check out our Fit Over 40 review. Author Jon Benson may have titled it for an older generation, but everyone can take a page from his set backs and successful transformation.

On June 14th when I decided to give up alcohol of any kind for 30 days I had absolutely no idea what I was getting myself into.

Originally, the goal of this challenge was to experiment with my body to witness what, if any, affect the absence of even the limited amount of alcohol that I do consume would have on my overall health.

However, this challenge quickly evolved into a battle of wills and the ultimate social experiment before I could say, “I’ll have a virgin Pina Colada please“.

[Sure sheep are cute, and love to party, but it's best to climb out of the pen and think for yourself]

I never realized what a central role “drinks” play in our everyday social environment. When I posted the idea for my challenge here, I received a message from a couple of people undergoing the same challenge.

A Facebook friend said when she read my initial post she believed she was the last person to ever use alcohol as a social crutch, yet during her own 30 day challenge she found herself avoiding all social situations that involved drinking (aka most of them). She said she’d rather “avoid temptation then to suffer through it“.

As I contemplated her message I wondered:

“Are many of us really so eager for group approval that something as “everyday” as alcohol has such an enormous impact on how we function socially?”

Unfortunately, it appears the answer is an inebriated and slurred “yes”!

The benefits vs. the suffering

Perhaps it’s just me and my already eerily low amount of social inhibitions that makes sober such an easy task, but I found the “suffering”, as she mentioned, faded very quickly and the benefits I gained were far and away worth the forgoing of a couple (or several) useless drinks while out with friends or co-workers.

But this was not immediately apparent.

During my first two weeks I found zero difference in overall health. My workouts were normal, my energy levels hadn’t changed and I didn’t notice any difference in my cognitive abilities.

But week 3, right on the dot, is when something changed.

I awoke in the morning, and the “fog” was noticeably clearer and I became fully alert much faster.

My short term memory was noticeably better, my conversations were smoother and I was never stuck searching for a word or a phrase. All pistons were firing. At this point, purely on a physiological level I was convinced, you booze you lose!

Drinking and the effects on relationships

But the question still remained:

How would this impact my social relationships?

It seems in any personal health initiative this is the most difficult task; being confident enough to live a healthy lifetime in the midst of an entire planet seemingly working against you.

Example 1: Try being a male going out to a steak house and ordering fish or chicken.

Example 2: Try being a male and ordering only a salad at any restaurant.

If you’re doing this for the first time, unless you’re already friends with a progressive group of men or only friends with women, be prepared to be labeled “as less of a man” quicker than Ryan Seacrest.

The more challenges of this nature I put myself through I’ve noticed it doesn’t just take the proper mindset to live healthier, but it also takes some personal strength and conviction to make the right choices no matter who may be watching.

Personally, I’m not typically one to lie or dodge questions, so when I’d say, “I’m not drinking tonight” the reactions were always entertaining.

The news would evoke immediate questions to justify my actions:

“Are you driving? You must be driving. Are you on a detox? One of those juice things right, ya, those are tough.”

“30 Days? NO booze? Are you kidding me? In the middle of the summer? Why didn’t you do this in February? You’re an idiot.”

“Have a drink. No seriously, have a drink. Don’t be gay.”

This is my favorite, because somehow gay people are now also being associated with boycotts on alcohol? Apparently, living a healthy lifestyle is such a vile and inconceivable concept that it approaches lunacy.

I had never realized the massive herd mentality that drinking alcohol created. I found it especially interesting that even those that tried to limit their consumption were constantly being pressured by other drinkers to “top-up” or drink more as if trying to justify their own inebriation by breaking the will of their peers.

Finding the strength and support

This seems to be how many diets fail, because of a lack of will power to be your own person, especially without the right support group in place.

So any of you out there trying to lose weight for the first time, or get back into shape, the most important way to look at it, is you vs. The World.

During any health based challenge, it is important to stick with the people that will support your goals. I don’t mean people that live as you live, just merely peers that accept your decision and will stand behind you.

My friends for example, have been ideal. Never once resorting to anything more than a one-liner dig, that I would likely have thrown their way myself. Other than that, my Sober Sally challenge has been a non-issue.

It is also important to realize anyone playing devil’s advocate and naysayer simply aren’t strong enough to it themselves (or even stand by and support you).

In Part 2, I will be discussing how alcohol can seriously affect your waistline, and I’m not even talking about calories. Even just a few drinks can seriously disrupt your sleep, your overall health, AND your weight loss goals!