by Alisa Hrustic

Think of fiber as resistance training for your gastrointestinal tract, explains Nathan Myers, M.S., R.D., clinical dietitian at James J. Peters VA Medical Center in New York. It keeps everything moving through your intestines smoothly and feeds good-for-you gut bacteria, <a href="https://nccih.nih.gov/health/probiotics/introduction.htm" id="40fb079e-6fb6-340e-a3c3-b466f8ce9377"> which have been linked to a whole host of health benefits </a> .

Foods like whole grains, pulses, berries, broccoli, spinach, and nuts are all great sources of fiber. The thing is, youre probably not eating enough of them.

The recommendation for fiber intake is 14 grams (g) per 1,000 calories consumed, says Myers. So, the average guy needs 30 to 40 g of fiber per day, depending on body size and activity level. (To put that in perspective, <a href="https://ndb.nal.usda.gov/ndb/foods/show/5590?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q10321=1&amp;Q10322=1&amp;Q10323=2&amp;Qv=1&amp;Q10321=1&amp;Q10322=1&amp;Q10323=1" id="fab5ac83-2806-363e-a245-ab981cbb5f98"> two slices of multigrain toasted bread will get you 6 g of fiber </a> .)

The average American adult, however, eats only 15 g of fiber per day, he says. Heres what happens when you don't get enough fiber in your dietand exactly how you can get more of it.

When you eat a lot of sugar-loaded simple carbslike soda, white bread and pasta, or processed snacksits safe to assume youre probably not getting enough fiber from more complex carb sources, like whole grains, legumes, and fruit.

Those refined carbs cause a rapid surge in blood sugar after your meal, says Myers. Your body tries to correct that spike by producing more insulin, resulting in an energy crash.

But when you eat a fiber-rich meal, your blood sugar increases at a slower, steadier rate. Fiber, along with protein and fat, helps to slow down digestion, which means sugar is released into our bloodstreams more slowly, says <a href="https://alissarumsey.com/" id="a1e4e00a-32ba-32ea-af0d-fb7769aebe38"> Alissa Rumsey </a> , M.S., R.D., creator of the free guide <a href="http://alissarumsey.com/nutrition-toolkit-healthier-you" id="f77e17c1-4a0d-33b0-af21-2d079b4dcc51"> 3 Steps to a Healthier You </a> .

Foods high in fiber help to stabilize our blood sugar and prevent peaks and crashes that can happen with low-fiber, refined carbohydrate-based foods, she says.

The result? A more controlled and sustained energy boost, says Myers.

Related: <a href="https://www.menshealth.com/health/a19530570/high-blood-sugar-symptoms/" id="3651c60c-481e-3ea6-a3e3-6d3efcfdc792"> 7 Sneaky Signs Your Blood Sugar Is Too High </a>

<h1> 2) YOU FEEL HUNGRY SHORTLY AFTER YOU EAT </h1>

Your stomach empties more quickly when your meal is low in fiber, explains Myers, meaning youll feel hungrier faster.

In fact, a <a href="http://www.tandfonline.com/doi/full/10.3402/fnr.v60.32634" id="1cf40325-490d-30ed-a50c-f4f16e6ede6f"> study </a> published in Food &amp; Nutrition Research found that men who ate fiber-rich meals containing beans and peas actually felt more full than those who ate protein-rich meals containing pork and veal.

Thats because soluble fiber, which is typically found in beans and peas, <a href="https://www.menshealth.com/nutrition/a19536945/truth-about-fiber/" id="7d63e894-cadc-3a71-aff1-433bf3c3345a"> forms a gel-like material in your digestive tract as it dissolves in water </a> , causing slower absorption of nutrients into your bloodstream.

Related: <a href="https://www.menshealth.com/nutrition/g19532751/most-filling-foods/" id="b1645610-31d5-345f-a279-b3114d1a5a97"> 8 Foods That Will Actually Keep You Full For Hours </a>

Because fiber is so satiating, its important that you try and get enough of it when youre trying to lose weight. When you feel fuller for longer, youre likely to eat fewer calories overall, explains Myers.

High-fiber foods often require more chewing and take longer for your stomach to digest, both of which signal feelings of fullness to your body, <a href="http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Fiber-Up-Slim-Down_UCM_322704_Article.jsp#.WfdQKBNSygQ" id="b6658c38-18c1-306e-ad40-0ebf989e3589"> according to </a> the American Heart Association (AHA).

Moreover, fiber is not absorbed by the body, so it does not substantially contribute to total calorie intake, Myers says. For example, 100 grams of white rice will provide more calories than an equal weight of brown rice due to the difference in fiber content.

(Want to lose your gut? Youll need a top-notch workout routine, like <a href="https://www.amazon.com/6-Week-Sweat-Off-Sean-Garner/dp/1950099393" id="b1a70451-ba95-3a35-ac7b-27544d59dbf8"> 6-Week Sweat Off </a> from Mens Health, a full-body fitness program that will help you melt fat right in your own living room.)

Related: <a href="https://www.menshealth.com/weight-loss/a19546688/easy-foods-swaps-for-weight-loss/" id="d24c41d0-8266-3e1a-a686-5089f5e65103"> 12 Easy Food Swaps That Will Help You Lose Weight </a>

Fiber is your friend when youre feeling blocked up, since it adds bulk or size to the contents of your gastrointestinal tract. This helps keeps things moving through your intestines, explains Myers.

Fiber also attracts water, which keeps the stools soft and also aids movement, he says. Thus, getting too little fiber can result in hard, dry stool that moves slowly, which results in constipation or strained bowel movements.

Related: <a href="https://www.menshealth.com/health/a19545040/poop-health/" id="477c5ae4-8b6b-3428-a190-0f58c26fa417"> What Your Poop Says About Your Health </a>

<h1> 5) YOUR HEALTH NUMBERS ARE OFF </h1>

Heart problems can be caused by a myriad of health issues, but many of them can be linked to your diet. In fact, people who have survived a <a href="https://www.menshealth.com/health/a19515816/real-heart-attack-stories/" id="14c2436c-6524-31c9-a2a0-742e7da6a331"> heart attack </a> have a greater chance of living longer if they bump their fiber intake, according to <a href="http://www.bmj.com/content/bmj/348/bmj.g2659.full.pdf" id="2d61d24a-f289-35f5-a342-885f35c75f3c"> research </a> published in The BMJ. What's more, fiber from whole grainslike oatmeal, wild rice, and barleymay lower your risk of heart disease, stroke, obesity, and type 2 diabetes, <a href="http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WfdQKBNSygQ" id="67b41c9f-5bfd-3728-a9ce-9ede051c0fc0"> the AHA says </a> .

Fiber teams up with other beneficial nutrients, like zinc, iron, and B vitamins, to lower your cholesterol levels and improve your bodys ability to process blood sugar <a href="https://www.menshealth.com/health/a19525172/whole-grains-and-heart-risk/" id="34f80c84-b951-3384-adf5-4155fb84df3b"> all of which keep your ticker running smoothly </a> .

Fiber also grabs on to bile, a cholesterol-rich substance used in the digestive process, explains Myers. Since your body doesnt absorb fiber, it flushes this bile out of your body through your bowel movements.

This can help reduce the level of cholesterol in the body, which helps prevent the development of <a href="https://www.menshealth.com/health/a19548436/blood-pressure-guide/" id="79e4ca0c-1b17-391e-a360-528596b064fe"> high blood pressure </a> and subsequent forms of cardiovascular disease, he says.

The 5 Best Foods To Fight Heart Disease:

<h1> HOW TO GET MORE FIBER IN YOUR DIET </h1>

Up to 40 g per day is a whole lot of fiber, and usually feels unattainable for many people. In fact, you'd need to eat up to eight servings of fiber-rich foodslike raspberries, beans, and quinoato reach that number.

Its a great target to keep in mind, but <a href="https://www.menshealth.com/health/a19520506/high-fiber-reduces-premature-death/" id="fab8bb29-0e20-3b05-a186-a2c27e22ef7b"> you dont have to obsess over the number </a> , says Mens Health nutrition advisor Alan Aragon, M.S. A simple approach: Make whole or minimally-refined foods the main part of your diet, whether they be from plant or animal sources.

If you really want to bump your intake, try to increase the amount of fiber youre eating gradually.

To incorporate it throughout your day, Rumsey suggests sneaking it in at breakfast with a side of fruit, adding a serving of beans or legumes into your salads or pasta, and snacking roasted chickpeas or nuts.

Myers recommends adding one daily serving of a high-fiber foodmeaning it has 5 g of fiber or more per servingon a weekly basis until you reach your desired amount. You can get that from a medium to large apple, a cup of Brussels sprouts, a large baked potato eaten with the skin, or a cup of whole wheat pasta.

Just note that its important to increase your fluid intake simultaneously, otherwise you might get gassy and constipated, he says. For every 5 g of fiber you add, increase your fluids by 8 ounces.

Fiber is an underrated nutritional powerhouse: This carbohydrate keeps you feeling full, aids in weight loss, and keeps your stomach happy.

5 Signs You're Not Eating Enough Fiber

Typically, that means candy. Lots and lots of candy. And that translates to a whole load of calories and sugar.

If you want to indulge in the occasional Reese's Peanut Butter Pumpkin in the spirit of the holiday, but plan on doing so in <a href="https://www.menshealth.com/weight-loss/a19523510/what-does-moderation-mean/" id="9261943d-12be-391f-a347-59392c6ae353"> moderation </a> , keep this guideline in mind: Only 10 to 20 percent of your total daily calories should come from junk food, says Men's Health nutrition advisor Alan Aragon, M.S.

So if you're an average <a href="https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/" id="5125825b-31d0-38ae-a849-7f66260a7b91"> active guy that needs 2,800 calories a day </a> , you have roughly 280 to 560 calories to spare on not-so-great options. To put that in perspective, <a href="https://www.hersheys.com/reeses/en_us/products/reeses-peanut-butter-cups/reeses-peanut-butter-cups.html" id="618b2c21-59c1-3b8d-a2d5-aa1b90fde65d"> two Reese's peanut butter cups will get you 210 calories </a> , not leaving you much wiggle room throughout the rest of your day.

That being said, if you want to enjoy yourself on Halloween, go ahead and live a little. But if you want to opt for something a little better for you to stay on track, the good news is you can tame your sweet tooth with equally tasty options, like the following protein shake recipes. (Bulk them up with this super nutritious <a href="https://shop.menshealth.com/organic-whey-protein/E001700.html?rdl_source=menshealth.com&amp;rdl_medium=textlink&amp;rdl_campaign=HalloweenCandyFlavoredProteinShakes&amp;rdl_content=OrganicWheyProtein&amp;rdl_term=Nutrition" id="12d2ff49-4a26-320a-aab6-406d1af83433"> whey protein powder </a> from the Men's Health store.)

Now, we know that nothing can ever really replace the delight a candy bar full of chocolate, caramel, and creamy peanut butter can bring to your taste budsbut these sweet blends come pretty dang close. Try one out when your sugar cravings hit.

<h1> HERSHEYS CHOCOLATE INSPIRED PROTEIN SHAKE </h1>

This Death by Chocolate shake, created by Mike Roussell, Ph.D., author of <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="422fd70f-ffc7-3449-aaf9-329cca2336bf"> The Metashred Diet </a> from Mens Health, is designed to help you burn fat. Bonus: Its freaking delicious.

<ul><li> 1 1/4 scoops chocolate protein powder (Any whey or casein protein powder that has less than 3 grams (g) of fat and less than 3 g of carbs will work.) </li><li> 3 Tbsp walnuts </li><li> 1/4 cup almonds </li><li> 2 Tbsp cocoa powder, unsweetened </li><li> 2 Tbsp cacao nibs </li><li> 2 cups water </li><li> 4 ice cubes </li></ul>

577 calories, 49 g protein, 24 g carbs (11 g fiber), 34 g fat

Related: <a href="https://www.menshealth.com/nutrition/a19532508/best-high-protein-foods-for-muscle/" id="f0a23c33-0c38-343f-ad4a-f9273584c7fa"> 24 High-Protein Foods That Will Help You Build Muscle </a>

<h1> JUNIOR MINT INSPIRED PROTEIN SHAKE </h1>

Okay, so you may miss that amazing gooey center Junior Mints are known for, but this shake serves a hefty dose of chocolate-y goodness and the perfect hint of mint.

<ul><li> 1 scoop chocolate protein powder </li><li> 3/4 cup dark chocolate almond milk </li><li> 1 Tbsp walnuts </li><li> 2 Tbsp unsweetened cocoa powder </li><li> 1 Tbsp cacao nibs </li><li> 2 mint leaves </li><li> 4 ice cubes </li><li> 1/4 cup water </li></ul>

292 calories, 25g protein, 32g carbs, 12g fat

Related: <a href="https://www.menshealth.com/nutrition/g19519889/best-protein-bars-for-men/" id="39d1b564-167e-3cef-a28a-9b39efd2dcf5"> The Best Protein Bars For Men </a>

<h1> REESES PEANUT BUTTER CUP INSPIRED PROTEIN SHAKE </h1>

Meet your new favorite afternoon snack, since it will keep you feeling full with a good mix of protein and fiber. Itll also satisfy your peanut butter chocolate cravings.

<ul><li> Water as needed </li><li> 2 Tbsp flaxmeal </li><li> 1 Tbsp unsweetened cocoa powder </li><li> 1 Tbsp natural peanut butter </li><li> 1 scoop chocolate whey protein powder </li></ul>

347 calories, 33 g protein, 19 g carbs (9 g fiber), 17 g fat,

Related: <a href="https://www.menshealth.com/nutrition/a19538038/peanut-butter-protein-bombs/" id="f52b1d2f-6916-3006-ab7a-47432241a5cd"> These Peanut Butter Protein Bombs Will Make Your Muscles Grow </a>

<h1> ALMOND JOY INSPIRED PROTEIN SHAKE </h1>

Looking for a creamy, decadent treat? This blend of almond butter, chocolate, and coconut will hit the sweet spot.

<ul><li> 1 scoop chocolate protein powder </li><li> 1 Tbsp unsweetened coconut flakes </li><li> 1 cup <a href="http://www.amazon.com/gp/product/B0154RXW76/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B0154RXW76&amp;ascsubtag=%5BASIN%7CB0154RXW76%5Bnid%7C2321806%5Bvid%7C2509946%5Bbrand%7CMH%5Butm%7C">Silk Almond milk, dark chocolate</a> </li><li> 1 rounded Tbsp almond butter </li><li> 1 1/2 cups water </li><li> 3 ice cubes </li></ul>

405 calories, 27 g protein, 33 g carbs, 21 g fat

Related: <a href="https://www.menshealth.com/nutrition/g19539566/6-reasons-to-eat-nuts/" id="8fdc8557-a018-33fb-a756-1237c432ee01"> 6 Reasons to Eat a Handful of Nuts Every Single Day </a>

<h1> ORANGE STARBURST INSPIRED PROTEIN SHAKE </h1>

For the fruity candy lovers of the world, you cant beat old school Starburst. This shake gets you that same orange tang without the excess sugar.

<ul><li> 1 scoop vanilla protein powder </li><li> 1 orange </li><li> 1/4 orange peel </li><li> 1 Tbsp walnuts </li><li> 2 Tbsp flaxseed meal </li><li> 1 cup water </li><li> 1/2 cup orange juice </li><li> 3 ice cubes </li></ul>

399 calories, 32 g protein, 39 g carbs, 14 g fat

5 Protein Shakes That Taste Like Halloween Candy

It's (almost) Halloween! Time to bust out the old-school horror flicks, throw on <a href="https://www.menshealth.com/sex-women/a19539332/halloween-costumes-penis-camsoda-puppets/" id="6399e73f-185f-36f8-a516-22cc92112b85"> ridiculous costumes </a> , and unleash your inner child.

5 Protein Shakes That Taste Exactly Like Your Favorite Halloween Candy

Now, a global <a href="http://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736(17)32252-3.pdf" id="32644e9c-a485-38aa-a55b-1e8c095acd14"> study </a> published in The Lancet is challenging the notion that one necessarily needs to be worse than the other: Rather, it might be that eating too much or too little of the nutrients is the actual problem.

Researchers from McMaster University in Canada followed more than 135,000 people in 18 countriesfrom South America to Africa to Chinafor about seven years. After analyzing survey data about their diet and health, the researchers found that people who ate more than 68 percent of their total calories from <a href="https://www.menshealth.com/nutrition/a19517235/eating-the-right-kind-of-carbs/" id="9d596cb9-5795-33a2-a801-3ab5c75878e7"> carbohydrates </a> were 28 percent more likely to die during the follow up than those who took in a lesser percentage of their calories from carbs.

While the researchers didnt look into the specific types of carbs these people were eating, its safe to assume based on past research that a large chunk of those carbs are refined ones, like white bread and rice, says lead study author Mahshid Dehghan, MS.c., Ph.D., especially when you consider countries with higher levels of poverty.

The nutritional breakdown of carbs is important, since previous studies suggest that foods with a high glycemic indexmeaning they spike your blood sugar faster, like refined carbs tend to docan increase your risk for several chronic diseases, like obesity and <a href="https://www.menshealth.com/health/g19546211/surprising-diabetes-causes/" id="e4a5b1f9-8b2e-37ad-ac70-468e3e9d4411"> diabetes </a> , says Dehghan. So while we don't advise cutting your carbs, <a href="https://www.menshealth.com/nutrition/a19517235/eating-the-right-kind-of-carbs/" id="2d9e11a9-4683-35b0-a8d6-fe5fa933ecb4"> we do recommend the majority of them come from complex sources </a> , like whole grains and vegetables.

As for fat? It had the opposite effect. When people ate more fat, their risk of death during that time period decreased. In fact, those who ate roughly 35 percent of their calories from fat were 23 percent less likely to die during follow-up than people who only consumed 11 percent of their calories from fat.

This relationship held true when considering all kinds of fat, including saturated, monounsaturated, and polyunsaturated. But doesnt fat make you fat? Not necessarily. In fact, <a href="https://www.menshealth.com/nutrition/a19518117/reduced-fat-foods-making-you-fat/" id="5b3df569-4abf-3ca8-ac71-45453eb65654"> eating reduced fat foods can lead to weight gain </a> , some research suggests.

<h1> What Should Your Macronutrient Balance Look Like? </h1>

The message of our study is <a href="https://www.menshealth.com/weight-loss/a19523510/what-does-moderation-mean/" id="9261943d-12be-391f-a347-59392c6ae353"> moderation </a> , says Dehghan.

Think about it: When you go on an extreme kind of dietsay, a super low-fat onethe rest your calories have to come from somewhere, right?

When you reduce one component of your diet, you replace it with something else, says Dehghan. When you reduce your total fat, by default, you replace it with refined carbohydrates. The result? Loading up on processed foodslike breakfast cereals, soda, and white pastacan easily lead to weight gain, which spikes your risk for serious health issues, such as <a href="https://www.menshealth.com/health/a19540964/heart-protection/" id="c11d0357-e34e-3836-a1e0-3813a725b76a"> heart disease </a> .

The reverse is possible when you go super high-fat and low-carb too, popularized by the <a href="https://www.menshealth.com/nutrition/a19530409/ketogenic-ketosis-diet-for-beginners/" id="577dde65-5b9b-32f6-a2ce-7ac0c9db4863"> ketogenic diet </a> . When you don't eat enough carbs, your energy levels might crash, since they're your body's main source of fuel.

We are not supporting very low carb or very high fat diets," says Dehghan. We are saying that reducing your carbs is likely beneficial when [your intake] is already high.

She adds that the purpose of their study is to present new evidence to add to the ongoing discussion of what a healthy diet should look like. Based on their specific findings, people should aim to eat 50 to 55 percent of their calories from carbs and roughly 35 percent from fat to reduce their risk of premature death, says Dehghan.

The study didn't specifically look at <a href="https://www.menshealth.com/nutrition/g19526579/protein-myths-messing-up-your-diet/" id="a0213bf2-af57-390a-a239-c7749372f05f"> protein </a> , which, along with carbs and fat, is vital in considering your macronutrient breakdown. So we decided to compare the study's recommendations for carbs and fat percentages to what the current <a href="https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf" id="de3eb35a-a1f7-37f7-a68d-23a2f22e21e1"> Dietary Guidelines for Americans </a> adviseswhile zeroing in on its recommended protein allowance, too.

The dietary recommendations from the study actually aren't so far off: The U.S. Dietary Guidelines say 45 to 65 percent of your calories should come from carbohydrates, while 20 to 35 percent should come from total fat. You should also get 10 to 35 percent of your calories from protein.

We checked in with Jim White, R.D., owner of Jim White Fitness Studios, to see if we could break all this down. Based on everything we learned, for the average guy looking to stay healthy, what should his macronutrient breakdown really be?

Shoot for 50 percent carbs, 30 percent protein, and 20 percent fat, he recommends, which seems to be a happy medium based on recommendations listed above. Making slight adjustments to your protein, carbs, and fat, wont make a huge difference in results if youre keeping your overall calories in check, he says. (Find out how many calories you need <a href="https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/" id="7626ae68-3417-3076-a198-3645b4d624e8"> here </a> .)

But if you have certain goalssay, youre looking to build muscle or lose weightthen you may want to include more protein, but 35 percent is the highest White recommends. Then, you can adjust your fat and carbs accordingly. (In need of great recipes that will help you get there? Check out the <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="53de50f4-ef4c-383b-a26a-4a09a5bd070c"> Metashred Diet </a> from Men's Health.)

Bottom line: No matter your personal macro ratiowhich you can find <a href="https://www.iifym.com/" id="bc315ca5-2ff3-3b8a-ad02-e4c91cf7f467"> here </a> pay attention to the nutritional breakdown of the foods youre eating. And when you go lower in one nutrient, note what youre replacing those missing calories with. It could make all the difference in your health.

How Much Fat, Protein, and Carbs Should You Eat?

First, we feared eating too much fat. Then, the pendulum shifted, and we started to eye carbs as the enemy. But what's the real deal?

How Much Fat, Protein, and Carbs Should You Be Eating?

But Ditri wasnt always into fitness. Growing up, his parents owned an Italian bakery, where carbs and sugar werent really questioned. And even though he slimmed down with karate classes during college, his weight crept up once he started a marketing job. His days required lots of travel, making fast food the daily norm.

In 2003, Ditri hit his heaviest weight-230 pounds. Frustrated with the direction his life and body were going, he decided to do the most challenging thing he could think of, so he started training for his first <a href="https://www.menshealth.com/fitness/a19554729/easy-marathons/" id="46d1cabc-62d6-378c-a263-73b6a065d7e8"> marathon </a> . The pounds came off, and one race turned into 10. More than a decade later, Ditri was still doing competitive races, but he wasnt performing like he wanted to.

The issue was, I became skinny fat, Ditri says. My body had no <a href="https://www.menshealth.com/fitness/a19523973/build-more-muscle/" id="0e1470ff-14ed-3c27-aef2-9c4a139f0a70"> muscle </a> on it whatsoever-but I didnt think of it that way. In my mind, it was better to be skinny than to be strong.

The error of that logic didnt hit him until March 2015. After Ditri came upon some unflattering photos from his wedding that year, he realized the scale had once again crept up to 210 pounds.

He knew he was lacking consistency, so he created a routine for himself and stuck to it: Ditri started exercising 5 to 7 days a week; he ran every other day, mixing in <a href="https://www.menshealth.com/fitness/a19547573/smarter-way-to-do-high-intensity-interval-training/" id="c5822b39-ef6a-3414-a626-2696f6193e00"> high intensity interval training </a> and <a href="https://www.menshealth.com/fitness/a19545782/best-abs-exercises-ever/" id="62a7089e-3cbe-3ab1-aaff-eec73be0f6b8"> core workouts </a> in between. He overhauled his diet and started controlling his <a href="https://www.menshealth.com/nutrition/a19546108/portion-size/" id="7905811f-3819-32fe-a235-f0aaacc563ed"> portion sizes </a> , making sure he was loading up on lean <a href="https://www.menshealth.com/nutrition/g19526579/protein-myths-messing-up-your-diet/" id="a0213bf2-af57-390a-a239-c7749372f05f"> protein </a> , healthy fats, and fewer refined <a href="https://www.menshealth.com/nutrition/a19517235/eating-the-right-kind-of-carbs/" id="5f146586-75d3-32f3-ac09-58a5d0296e8c"> carbs </a> .

By September 2016, the number on Ditris scale dipped to 186 pounds (pictured in the before photo above), but he still wasn't happy. Sure, he had lost 24 pounds, but his body still didnt look the way he wanted it to. His clothes still fit him too tightly. He felt self-conscious wearing swim trunks at the pool. He knew he still had work to do.

Ditri had spent months trying to get below 180 pounds and nothing he did could break through his <a href="https://www.menshealth.com/weight-loss/a19537316/weight-loss-plateau/" id="c5e50744-476e-3277-a80f-c5bb30e6aef6"> weight loss plateau </a> -until he saw an ad looking for people willing to try a new workout program. That program was MetaShred Extreme, a series of metabolic workouts developed by Mens Health fitness director BJ Gaddour, who Ditri had always been a huge fan of. He decided to apply and became one of the first people to test out the routine.

For eight grueling weeks, he gave it everything he had, even though he had a newborn to take care of. Through the many sleepless nights, his wife was incredibly supportive. After getting up to feed his kid every morning around 4:00 a.m., Ditri would complete his MetaShred workout, go to work until 7:00 p.m., and squeeze in a run after some family time when he got home.

In his own living room, he consistently followed the 14-day schedule included with the program, which includes eight fat-burning, muscle-building workouts that target your upper body one day and your lower body the next, plus four 20-minute recovery workouts and two rest days.

The MetaShred Extreme program from Men's Health uses what Gaddour calls metabolic bodybuilding to create muscle gains via metabolic stress.

Each of Ditris upper- or lower-body workouts was topped off with a 5-minute finisher using <a href="https://www.menshealth.com/fitness/a19534758/blood-flow-restriction-to-build-muscle/" id="3377aa98-2839-3ef1-af2f-97d66509e364"> blood-flow restriction training </a> . Using a BFR wrap (which is included with the program), youll trap blood in the muscle you want to work, which is said to stimulate muscle gains.

The program also incorporates techniques like <a href="https://www.menshealth.com/fitness/a19535302/metatempo/" id="70f4512a-0a9d-3f38-a1aa-a68d96f10495"> tempo training </a> . Instead of lifting super fast, youll strategically slow down to extend the time your muscles spend under tension, helping you max out your gains while protecting your joints. On top of that, the workouts will challenge you with <a href="https://www.menshealth.com/fitness/a19534018/19-core-carving-exercises/" id="d9046646-da05-33cf-ab27-20ecd1b1eaa1"> core moves guaranteed to carve a six-pack </a> .

Honestly, after the first day, I was shot. I was so tired, Ditri says. I thought I was incredibly fit and that I could handle it. I went in there so cocky, but it literally kicked me on my butt-and I loved it. It was 50 minutes of hard work. It encompassed everything. It gave me a full body workout and even though its broken down into upper and lower body days, it didnt matter because you felt it everywhere. My core was on fire after every single workout.

As a cross-country coach, Ditri was still running with his students and training for upcoming races, logging roughly 15 to 20 miles a week. The only other routine he dedicated his time to was MetaShred Extreme-but that was enough.

The lower-body workouts were the hardest. They were really hard, Ditri says. For the first 2 weeks of the program, I couldnt run. But after 2 weeks, I wasnt sore anymore and then I just started getting really fast. My endurance was getting better. I was a bit confused, because I wasnt putting as much effort into the <a href="https://www.menshealth.com/fitness/a19529239/beginners-guide-to-running/" id="dd81d48a-4e1c-3cc1-af0b-15d3c7802f15"> running </a> as I was the Metashred program.

His 8-minute mile went down to 7 minutes and by the end of the program, it went down to 6 minutes. Thats because every leg day was guaranteed cardio due to the oxygen demand of so much muscle mass being used, Gaddour explains. The routines also help strengthen imbalances between sides and improve mobility, all things that will translate to improved running performance.

In addition to his workouts, Ditri upped the ante on his diet, too. For four weeks, he strictly followed the <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="89fa7902-4e4e-344f-abb7-b734cd323138"> MetaShred Diet </a> from Men's Health. After that first month, he was gaining muscle, so he increased his portions and continued to stick to grass-fed, organic whole foods whenever he could. He didnt even feel the need to indulge in a cheat meal because the food he was eating tasted good enough.

The combination of his new diet and workout plan led to incredibly fast results: By November 2016 (pictured in the after photo above)-just 8 weeks after sticking to MetaShred-he dropped 21 pounds, lost 7 percent body fat and 4 inches around his waist. He <a href="https://www.menshealth.com/fitness/a19547947/leg-transformation-secrets/" id="d5e3f2f7-a5a4-3b5a-a223-1c0623faa35e"> transformed his legs </a> and developed <a href="https://www.menshealth.com/fitness/a19545782/best-abs-exercises-ever/" id="639503c9-9146-34e9-a341-8bb94be94217"> abs </a> he could see for the first time in his life.

Gaddour himself was so impressed with Ditris transformation that he <a href="https://soundcloud.com/menshealthpodcast/episode-16-transformation-tuesday-tony-ditri" id="ebc9ab8b-b9b6-37b9-a605-6b70716aa8d2"> invited him on to the Mens Health podcast </a> .

We connected because his coach was an incredible influence in his life, and as a coach, I hope that I can do that for one of my athletes, Ditri says. During their conversation, Gaddour noted that Ditri didnt just gain a six-pack-he had sculpted back abs, too.

The Workout I Used to Get These Abs In 8 Weeks

And because of those results, Ditri even quit his gym membership.

I would just pop in the DVD, and all of a sudden Im dripping sweat for 50 minutes." he says. Instead of spending 10 minutes getting ready for the gym, 10 minutes driving to the gym, 10 minutes coming back from the gym, and 10 minutes getting ready for work-thats 40 minutes right there-I literally walk downstairs and I dont waste the time.

Now, there isnt a part of his body that Ditri is unhappy with.

If I want to go for a run without my shirt, Im not embarrassed to do so, Ditri says. Im really confident in who I am, thats really been the biggest thing for me. We make excuses all the time for ourselves, but there truly is time, so just be consistent. Theres no trick to it. Its grit. Its doing the work.

Want to get ripped fast? Try the <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="27f183a3-bd59-303b-a2c9-f18d178cf314"> THE METASHRED DIET </a> for yourself.

‘The Workout I Used to Get These Abs In 8 Weeks’

Tony Ditri is no stranger to a tough workout. The 36-year-old New York resident currently works as a PE teacher, has completed several marathons, and has spent the last 5 years running obstacle course races like the Spartan Super, which includes carrying 50-pound logs, crawling beneath barbed wire, and climbing ropes.

‘The Exact Workout I Used to Get These Abs In 8 Weeks’

Well be honest: Barbecues aren't exactly great for your waistline. You might indulge a little more than you normally would, and thats okay. Thats typically what a holiday is all about. As long as youre filling your plate with protein and some vegetables (we have you covered with plenty of options listed down below), you dont have to feel entirely guilty about splurging on some dessert at the end of the night.

Thats where the grill comes in: there's nothing better than a juicy hamburger seared to perfection. Or a hot dog with the right amount of smoky char. Sparks will fly right off your taste buds after you taste these simple-to-make barbecue staples. Here, 12 recipes that are easy, delicious, and the best thing you can serve up when the day is long, the night is warm, and the weekend feels endless.

Who doesnt love meat on a stick? These kebabs with sweet potato fries are the prefect mix of savory and sweet. Its a protein-packed meal thats super easy to make, too-just throw your ingredients into one pan and grill em up. If you want to kick the flavor up a notch with a smoky char, invest in a heavier-duty cast iron grill pan (like <a href="http://www.amazon.com/gp/product/B0000CF66W/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B0000CF66W&amp;ascsubtag=%5BASIN%7CB0000CF66W%5Bnid%7C2232401%5Bvid%7C2378591%5Bbrand%7CMH%5Butm%7C" id="192e980a-2aec-320b-aefc-6472cac62cb7"> this one </a> ) to sear your meats and vegetables at a higher temperature. Watch the video above to see how to make it.

Related: <a href="https://www.menshealth.com/nutrition/g19546267/7-ways-to-cook-better-steak/" id="fbe82d7d-e888-3da9-ad1e-e42875b4b658"> 7 Ways to Cook a Better Steak </a>

<h1> 11. CHEDDAR BACON POTATO WEDGES </h1>

Potatoes? Yes. Potatoes covered in cheese and bacon? Hell yes. These thick cut loaded potato wedges are the best addition to any piece of grilled meat and taste just as good as your favorite restaurant style wedges. The best part? Theyre less than 200 calories per serving. Give them just 20 minutes in the oven and youll have crispy, yet gooey, perfection. ( <a href="https://www.prevention.com/food-nutrition/recipes/a20518728/cheddar-bacon-potato-wedges/" id="e7072ba9-b34d-3fa0-ad61-e8f9761d1cb8"> Find the full recipe here. </a> )

Related: <a href="https://www.menshealth.com/nutrition/a19548526/bacon-wrapped-food/" id="912653f8-f88e-3313-ad62-b7928a60366d"> 25 Things You Must Wrap In Bacon </a>

Spending your weekend by the water? This appetizer is calling your name. Forget the watery store-bought <a href="https://www.menshealth.com/nutrition/a19547538/delicious-way-to-cook-shrimp/" id="ec544974-d4eb-36d6-ae6c-1a404cc70c45"> shrimp </a> cocktail ring that youre used to. In fact, your taste buds wont know what hit em after you serve up this garlicky angry shrimp cocktail. Instead of steaming the shrimp, youll sear it until its crispy. The dip is just the right combination of spicy and sweet, with a hint of lemon. ( <a href="https://www.menshealth.com/nutrition/a19527993/make-angry-shrimp-cocktail/" id="13ea1958-5c8d-33c9-a0a3-db44c62eb51d"> Find the full recipe here. </a> )

Related: <a href="https://www.menshealth.com/nutrition/a19529550/save-your-next-party-with-this-appetizer/" id="1d23853e-769d-3cd9-a34c-bd4acc30e872"> Save Your Next Party With This Appetizer </a>

A pile of meat and potatoes is great-but if youre looking for some lighter fare, opt for a side of this bright summer salad. With its base of tomatoes, this salad packs a flavorful punch-no droopy iceberg lettuce necessary. Youll use extra virgin olive oil for some healthy fat, lemon juice and vinegar for tang, and basil for freshness and color. This salad pairs great with fish, but wed argue that it tastes great with just about anything youre going to eat outdoors. ( <a href="https://www.menshealth.com/nutrition/a19547493/the-summer-salad-you-must-eat-right-now/" id="d88cf1cc-1de5-30e8-a002-d17819a72cbd"> Find the full recipe here. </a> )

22 Mouthwatering Recipes For Your Next Barbecue

Who doesnt want to take a big bite into a juicy, tender pulled pork sandwich to go with a few beers at an outdoor barbecue? This easy recipe from <a href="https://www.saltandlavender.com/perfect-instant-pot-pulled-pork/" id="47df86ff-a17d-3a7b-acc3-996b74511a5a"> </a> is delicious with a BBQ sauce and essential sides-cornbread, corn on the cob, potato salad-they all complement the flavors.

Related : <a href="https://www.menshealth.com/nutrition/g26098247/low-carb-instant-pot-recipes/" id="f934f76a-97c6-3821-a4f7-5c5198db71a4"> 21 Low-Carb Recipes to Make in the Instant Pot </a>

<h1> 15. CHEDDAR STUFFED SWEET POTATO BBQ TURKEY MEATLOAF </h1>

This cheesy, hearty meatloaf recipe from Ambitious Kitchen tastes like real comfort food but is actually pretty good for you and will be a healthy dish to serve over July 4th weekend or a barbecue in the summer. Its ready in about an hour and each serving is under 300 calories. (So you can totally go ahead and grab another drink!)

Related: <a href="https://www.menshealth.com/nutrition/a19534972/cheese-stuffed-burger/" id="fc910858-c567-32bc-a363-4c0e19f923b2"> Grill a Cheese-Stuffed Meat Loaf Burger </a>

<h1> 16. BARBECUE CAULIFLOWER TACOS </h1>

If youre veggie-eater at a summer barbecue, it might be tough, as theres bound to be burgers, hot dogs, and ribs everywhere. The solution? These cauliflower tacos from <a href="https://thetoastedpinenut.com/barbecue-cauliflower-tacos/" id="bb1796a9-36a1-3381-ac86-dc40935071bb"> </a> , which still give you that fun party food feel and tons of flavor, thanks to BBQ sauce, avocado, and herbs.

Related: <a href="https://www.menshealth.com/nutrition/a19522231/sear-cauliflower-t-bone-steaks/" id="7a61cadd-8679-3d7d-af20-5028919467c3"> Sear Cauliflower T-Bone Steaks </a>

<h1> 17. COCONUT AND LIME CHICKEN SKEWERS </h1>

Anything on a skewer is a crowd pleaser at a summer barbecue. And these chicken, coconut, and lime bites from <a href="https://www.sweetashoney.co/coconut-and-lime-chicken-skewers-with-coconut-rice/" id="20d415b7-331c-365e-aecb-cab6c6626caa"> </a> do not disappoint. You can eat them as in on a skewer or you can toss them into a tortilla with a bed of coconut rice for a bit more substance. Add spices and salsa for fun toppings and a flavor boost.

Related: <a href="https://www.menshealth.com/nutrition/a19530209/summer-kebab-recipes/" id="d5548c3b-81c8-3595-aba9-e014215104f4"> Skewer the Fat </a>

<h1> 18. FRIED MASHED POTATO BALLS WITH BBQ CHILI </h1>

Let the drooling begin-these fried potato balls with chili stuffing from <a href="https://kirbiecravings.com/fried-mashed-potato-balls-stuffed-with-bbq-chili/" id="e2092171-67ff-379b-a122-d2be301b9b35"> </a> are perfect for your next summer gathering or game night with the guys. They have lots of spice from cumin, cayenne, and chili powder, and you can either use your favorite BBQ sauce or whip up your own.

Related: <a href="https://www.menshealth.com/nutrition/a19519726/whip-up-saffron-mashed-potatoes/" id="77ca0a7f-cdff-398d-ad1d-4a902bf62c02"> Whip Up Saffron Mashed Potatoes </a>

<h1> 19. CILANTRO LIME POTATO SALAD </h1>

Theres no better side to go with your charred dog or juicy burger than potato salad, and this slimmed-down version of the classic from is packed with nutrition and flavor. Theres a nice zest from the lime and cilantro to make it feel light and refreshing, and it can even become whole30 approved by omitting the coconut sugar.

Related: <a href="https://www.menshealth.com/nutrition/a19543509/prep-and-chop-cilantro/" id="69ef99b8-f904-3d75-a830-0779394832b8"> The Easiest Way to Prep and Chop Cilantro </a>

<h1> 20. SOUTHWEST AVOCADO QUINOA CORN SALAD </h1>

Corn is right in season for summer and if youre not into taking a bite on the cob (it can get stuck in your teeth!) indulge in its freshness in this savory quinoa salad that comes with corn and avocado. A great recipe by <a href="https://www.asaucykitchen.com/southwest-avocado-quinoa-corn-salad/" id="e72153dc-0e70-3ecd-af71-8fcf869d6955"> </a> , its easy to make a big batch at once and bring to your next potluck or outdoor barbecue.

Related: <a href="https://www.menshealth.com/nutrition/a19544457/chili-lime-corn-recipe/" id="4aaedc21-ad3a-3c2e-ae10-d2555bda2ce0"> Chili-Lime Grilled Corn </a>

<h1> 21. GRILLED RED, WHITE, AND BLUE SKEWERS </h1>

The perfect patriotic side dish, these potatoes with ranch dressing from <a href="https://40aprons.com/grilled-red-white-blue-potato-skewers/" id="cad5a398-3d94-33a2-adf6-67b3e316c5f7"> </a> are full of fiber to keep you satiated and are easy to pop right into your mouth. Whats more, theyre whole30 approved, so even guests who are on a restrictive diet can partake in the fun. Pair with burgers or brauts and youre set.

Related : <a href="https://www.menshealth.com/nutrition/a19543533/pork-skewers-with-balsamic-herb-sauce/" id="8f3a493b-4eba-3ac8-ae71-5c874a16ddf3"> How to Make These Juicy Pork Skewers With Balsamic Herb Sauce </a>

You probably have a surplus of grilled veggies and meats at your potluck, but dont forget dessert! Grilled fruit kebobs are great for giving you that sweet end to the meal but not weighing you down, as lets say, a pie or ice cream sundae might do. These fruity kebobs from <a href="https://realsimplegood.com/grilled-fruit-salad/" id="9c667311-c41c-39c9-a351-74ff7e6ca9bd"> </a> are yes, simple, and super delicious. Have fun with melon, pineapple, and stone fruit for a good variety.

Related: <a href="https://www.menshealth.com/nutrition/a24116192/healthiest-fruits/" id="04d01985-5660-38cb-a59a-e325aaeeda48"> These Are the Healthiest Fruits You Should Be Eating </a>

When it comes to July 4th weekend, we guarantee youll see a nonstop stream of food. Lots and lots of food. What better way to celebrate summer than with a cookout? Its the embodiment of what makes the season so great-sun, friends, food, and a cold beer (or three).

22 Mouthwatering Recipes You Need to Make For Your Next Barbecue

The truth is that your body quite literally fights against losing weight, explains Bruce Y. Lee, M.D., executive director for the Global Obesity Prevention Center at John Hopkins University. Thats because when you start dropping pounds, your body perceives it as a threat to your survival. In order to protect you, it slows your metabolism down to fight the weight loss, he explains.

It goes way back to our caveman days, when food was more scarce, says Wendy Scinta, M.D., president of the Obesity Medicine Association. The part of your brain that controls your appetite has been around for a very long time, while obesity, in comparison, is a new epidemic that our bodies havent evolved to fight just yet.

<a href="https://www.ncbi.nlm.nih.gov/pubmed/15632335" id="977b8ad1-3dc3-33a5-a224-0838b322cb32"> Research </a> suggests that losing weight, especially very quickly, can easily lead to weight re-gain, says Dr. Lee. If you rapidly lose weight, you can rapidly gain that weight back, he adds.

The good news is, there are some things you can do to combat the vicious cycle. Here are six reasons why the pounds are piling back on-and what you can do to get back on track right now.

<h1> You're Not Prioritizing Muscle </h1>

Trying to maintain weight loss with a slower metabolism can, understandably, be a battle since youll have a harder time burning calories.

Even if youre careful about eating enough protein while you lose weight, its still likely youll lose some muscle as you drop weight, which is a problem, says Dr. Scinta. Muscle is metabolically active tissue, so youll burn more calories at rest. In fact, gaining muscle mass is one of the only ways you can boost your metabolism, she says.

The fix: Cardio can certainly help you shed pounds, but strength training should be added into the mix. Aim for a minimum of three days of resistance training per week, says Brad Schoenfeld, Ph.D., C.S.C.S., an assistant professor in exercise science at Lehman College, . This will help preserve, or even increase, your lean mass while you eat fewer calories.

Eating enough <a href="https://www.menshealth.com/fitness/a19540593/ultimate-guide-to-protein-supplements/" id="6954ad22-5466-3476-a314-c2543c4c0bbf"> protein </a> is crucial, too. It keeps you feeling fuller for longer and has a greater thermic effect, meaning your body burns more calories digesting it than carbs and fat, he says. Shoot for roughly 1 to 2 grams of protein per kilogram of bodyweight, says Dr. Sctina, and spread your intake throughout your day, aiming for about 30 grams per meal. (You can easily get that through a few eggs and some Greek yogurt at breakfast, a cup of beans in your salad at lunch, or 3 ounces of beef at dinner.)

How Protein Becomes Muscle:

<h1> You're Eating More Than You Realize </h1>

When you lose weight, your hunger hormones, like ghrelin, increase, while the hormones that make you feel full, like leptin, take a dip, says Dr. Scinta. So along with your slower metabolism, youll feel ravenous, too.

And if you loosen the reins on the diet that helped you lose weight, you can easily gain pounds back after you give up on it, especially if you followed a strict eating plan (say, like the <a href="https://www.menshealth.com/weight-loss/a19542022/whole-30-diet-for-weight-loss/" id="7e620030-baec-30f0-adfa-7163ee68d2d0"> Whole30 diet </a> ), says Dr. Lee. Youll likely go right back to your old eating habits or indulge in foods you couldnt eat on your diet. Thats not uncommon; in fact, one showed that one-third to two-thirds of dieters regain more weight than they lose on their diets. Getting beyond the dieting mindset is key to keeping off the weight.

The fix: If you step on the scale and notice its up even just five pounds, that can quickly escalate, says Dr. Scinta. If you think what youre eating is the culprit, try logging your meals in a journal or use an app like <a href="https://www.myfitnesspal.com/" id="6582312b-e08d-3777-a467-95855e74ff46"> MyFitnessPal </a> to start keeping track of your intake again. This will help you figure out where youre slipping up.

Related: <a href="https://www.menshealth.com/nutrition/a19530409/ketogenic-ketosis-diet-for-beginners/" id="0f3fd84f-c3d1-3be4-af96-d3732fbdf1f1"> Everything You Need to Know About the Ketogenic Diet </a>

Its called the most important meal of the day for a reason. Eating breakfast helps keep your metabolism chugging along throughout your morning, says Dr. Scinta. The longer you wait, the more your blood sugar levels will dip, she explains, which means youll likely reach for refined carbs and sugary foods, like bagels or soda, later on in the afternoon.

The fix: In a <a href="http://dx.doi.org/10.1038/oby.2011.108" id="f396cd90-6b57-3e90-adfb-9197c118dd1d"> study </a> published in the journal Obesity, researchers found that downing a protein-rich morning meal not only fills you up, but also makes you less likely to snack by squashing your cravings, too.

Try to eat something simple that you can take on the go, suggests Dr. Scinta. If youre not one to whip up a bowl of oats or scramble up some <a href="https://www.menshealth.com/nutrition/g19545747/14-best-ways-eat-egg/" id="68609cfa-fb1a-302f-a1e4-720894ca920e"> eggs </a> , glug a shake that includes at least 30 grams of protein, she says. This will help stabilize your blood sugar and keep you feeling full until lunch without the hassle of prepping a sit-down meal. (Try adding our favorite <a href="https://shop.menshealth.com/organic-whey-protein/E001700.html?rdl_source=menshealth.com&amp;rdl_medium=textlink&amp;rdl_campaign=HowToMaintainWeightLoss&amp;rdl_content=OrganicWheyProtein&amp;rdl_term=WeightLoss" id="2f6f5937-2172-3961-afd5-da4dc80604d8"> whey protein powder </a> into one of these delicious <a href="https://www.menshealth.com/nutrition/a19545933/healthy-protein-smoothie-recipes/" id="6505aad8-c49a-36a6-a5ea-5f8952938ac5"> smoothie recipes </a> .)

Related: <a href="https://www.menshealth.com/nutrition/a19547841/high-protein-breakfasts-without-eggs/" id="0cb12ad6-dfb6-3649-ad94-eb01fd40185c"> 8 High-Protein Breakfasts That Dont Involve Eggs </a>

<h1> You're Eating Too Late in the Day </h1>

While eating breakfast helps re-energize your body after waking, theres some evidence that late eating can undercut your weight goals. One small showed that female participants lost weight at different rates depending whether theyd eaten a large meal before or after 3 pm. A follow-up found that eating a big lunch at 1 pm led to more calories being burned while resting than a similar meal eaten at 4:30 pm. So its important not just how many calories you eat, but when you eat them.

The fix: Making a meal schedule and sticking to it can keep you from panic-eating later in the day when your body is settling into a low-calorie burning mode. And creating a daily routine of when and how much you eat can help you stave off the temptation to snack between meals.

<h1> You're Drinking With Your Meals </h1>

Its a common understanding that drinking alcohol leads to weight gain, but the facts are a little more complicated. Even small amounts of alcohol, , drastically cut the amount of fat your body burns for energy. At the same time, moderate drinking-even two glasses of wine a day-has to have little effect on weight gain. But show that drinking with a meal tends to lead to over-eating, another way that excess calories can sneak into the body.

The fix: Moderate drinking isnt a problem; thoughtless drinking can be. AS with so many things on this list, the fix is to be conscious about your actions. If you want to have a couple glasses of wine, make it an activity separate from eating, and pay attention to your intake.

Sleep affects the number on your scale, says Dr. Scinta. In fact, an <a href="http://www.nature.com/ejcn/journal/vaop/ncurrent/abs/ejcn2016201a.html" id="b8e75764-75dd-3bf8-ad75-fb77a0673225"> analysis </a> of 28 studies published in the European Journal of Clinical Nutrition found that that people who slept an average of 3 to 5.5 hours a night <a href="https://www.menshealth.com/weight-loss/a19532280/short-sleep-overeat/" id="70a553c4-0a95-37e6-a161-e6151449ed4e"> ate an extra 385 calories the next day </a> compared to people who got 7 to 12 hours of shuteye-and the foods they tended to pick were high in empty calories.

Thats because the less you sleep, the higher your hunger hormones get. Now, your ghrelin is already higher, so when you dont sleep it gets even worse, and youre going to go through the day even hungrier, she says.

Plus, when you dont snooze for long enough, your body doesnt restore its serotonin levels, a hormone that keeps your mood in check. When its low, youre going to try and replenish it with foods that make you feel good, like refined carbs and sweets, says Dr. Scinta.

The fix: Your body optimally needs seven to nine hours of sleep per night, <a href="https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times" id="190ca12d-2ad0-3c46-a5c3-0dbdfb29e3b2"> according to </a> the National Sleep Foundation. If youre consistently hitting less than that, check out these <a href="https://www.menshealth.com/health/a19522484/5-ways-to-sleep-better/" id="44802aa7-f051-369a-af28-df0cd377ae9b"> five ways to sleep better every night </a> .

Related: <a href="https://www.menshealth.com/nutrition/a19532041/foods-to-help-you-sleep/" id="ae3129a0-285d-3bb7-a8e4-16c80a1e5472"> 5 Foods That Will Help You Fall Asleep </a>

<h1> Your Friends and Family Are Bad Influences </h1>

Your surroundings have a huge influence on your eating habits, and that includes the people you interact with every day, says Dr. Lee, like your friends, family, coworkers, and significant other.

We tend to be more likely to eat what they eat, he says. If, for instance, you are on a healthy diet or you want to be a vegetarian, but all your friends are not vegetarian, its really hard to go against the grain like that.

The fix: Look at the people around you and see if they will change their habits with you, says Dr. Lee. If the people around you are doing the same thing and can offer support or reduce the temptation, that can go a long way.

Plus, studies have shown that when you hold yourself accountable with another person, youre more likely to maintain your weight loss, says Dr. Scinta. So if your girlfriend loves to go out to eat, try telling her youd like to start cooking at home as a way for both of you to make better choices. If you make it clear that it's important to you, shell be game.

Related: <a href="https://www.menshealth.com/fitness/a19544981/core-sculpting-partner-exercises/" id="b7331e8e-f4b0-33ba-afd7-60b7d5cf06ce"> 11 Core-Sculpting Exercises You Can Do With Your Swolemate </a>

Your weight is bound to fluctuate a bit, even after youve met a certain goal, says Dr. Lee, but that shouldnt frustrate you to the point of calling it quits.

Many times, people lose weight and starting regaining a bit, and they go through these psychological cycles that impede them, he says. They think, Oh my goodness, Im a failure,' and then they just give up. Once you fall into that mindset, youll eventually get right back to your starting point, he says. Its easy to find yourself slipping into emotional eating, rather than sticking to whats healthy.

The fix: Reevaluate why you want to lose weight in the first place, says Dr. Lee. Instead of nailing your goals down to the pound, think about the overall direction you want to go and what motivates you to keep going. Losing weight will make you look great, sure, but your health should always be your main priority, he says.

If youre yo-yoing back and forth, you may not get the benefit of reducing your risk of <a href="https://www.menshealth.com/health/a19531625/10-tips-doctors-reduce-cancer-risk/" id="12b51410-2a63-3c49-ac3f-ec8359911e9c"> cancer </a> , heart disease, joint problems, and other chronic diseases linked to obesity, he says. The thought of a longer, healthier life? That will help you focus.

Reasons You're Gaining Back the Weight You Lost

Youve done it. You set out to lose weight, and by overhauling your diet and upping your physical activity, youre down to a healthy weight. Youre sticking to a 2,000-calorie daily diet and maintaining a healthy lifestyle. But then, almost inevitably, it happens: weight regain. What began as a weight loss success becomes more complicated, and you start to rebound-the numbers climbing slowly up. You end up right back where you started, or even worse. So whats going on? And more importantly, how ...

by Alisa Hrustic

Articles written by the author

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