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      Nonalcoholic Beers That Taste Like the Real Thing

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      Overdoing it on beer was too simple this year. As the pandemic and pugnacious politics upended 2020, cold IPAs were accessible salves for frayed nerves. One could quickly lead to two, four, or more—today’s stress relief bringing tomorrow’s hangover. But in a world off its axis, people are increasingly looking to assert control when it comes to drinking. There’s a real trend toward abstaining from alcohol and moderating intake. Luckily, that no longer means giving up great-tasting beer. “Shifts in drinker perceptions and advancements in brewing technology suggest we’re on the brink of a nonalcoholic beer renaissance,” says Jim Koch, chairman of Boston Beer Company. These nonalcoholic beers prove that when it comes to flavor, nothing really is something.

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      10 Nonalcoholic Beers That Taste Like the Real Thing
      1. Athletic Brewing Company Upside Dawn Golden Ale
      Meet one of America’s fastest-growing nonalcoholic breweries, thanks to a proprietary brewing process that leads to boldly flavored bevs. Upside Dawn unites organic German and American malts in a floral, 50-calorie package that drinks light and easy. As such, it’s become popular among the adventure set.
      Get it

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      2. Suntory All-Free
      Japanese brewers ran through more than 400 formulas before cracking the code on All-Free, a beer-inspired refresher made with malt barley and hops. It’s reminiscent of a seltzer, full of strong carbonation and flavor, but with zero calories, sugar, and alcohol since they nixed the fermentation process altogether. What’s more, there are no artificial flavors or sweeteners.
      Get it

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      3. Lagunitas Brewing Company IPNA
      Clever name, eh? Lagunitas spent a year refining its first nonalcoholic brew, which was just released this December. Like its flagship IPA, this dank little number packs a pungent profile of citrus and pine trees, since it’s dry-hopped with several Pacific Northwest hops like Citra and Columbus from the Yakima Valley. It clocks in under 100 calories to boot.
      Get it
       
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      4. Samuel Adams Just the Haze IPA
      Hundreds of yeast strains were tested to create this nonalcoholic hazy IPA (nationwide release early 2021). Wheat and oats amplify the body, while Citra, Mosaic, Sabro, and Cascade hops impart a fragrant profile of pineapple, peaches, and grapefruit. The head retention and gold color are similar to Samuel Adams‘ New England IPA. How wicked is that?
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      5. Ceria Brewing Company Grainwave
      Blue Moon creator Keith Villa’s second act is Ceria, a Colorado brewery focused on nonalcoholic beers made with (and without) THC. Grainwave is a medium-bodied, Belgian-inspired witbier flavored with blood orange peel and coriander and just 77 calories per serving. THC-infused brews (5mg) are available at licensed dispensaries.
      Get it

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      6. Surreal Brewing Company Natural Bridges Kölsch Style Ale
      Surreal Brewing Company‘s 17-calorie bev is named after a California marine preserve and based on a German kölsch—an ale fermented at colder temperatures for a balance of subtle fruitiness and refreshment. The beer’s soft malt profile goes great with salads and roasted chicken.
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      7. Heineken 0.0
      Heineken has pulled off a delicious magic trick: This gently fruity 69-calorie lager tastes nearly identical to the full-strength original thanks to a unique process of brewing several batches of beer, then blending them.
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      8. Bauhaus Brew Labs “Nah” Helles Lager
      After Bauhaus co-owner Matt Schwandt was hospitalized with acute pancreatitis and had to give up alcohol, he began developing the “Nah” line of nonalcoholic beers. This bright take on a German-style helles lager (meaning pale in color) is made with German hops and malts for a traditional character of fresh-baked bread.
      Get it

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      9. BrewDog Wake Up Call
      BrewDog‘s brunch-ready stout offers a different kind of buzz. It’s brewed with coffee for a pleasant pick-me-up, while oats and a sprinkling of milk sugar lactose lend smoothness to the roasty sip. FYI: The beer contains 39 mg of caffeine per 12-ounce serving (a bit more than a can of Coke).
      Get it

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      10. Clausthaler Santa Clausthauler
      For a jolly, alcohol-free holiday tipple, sip Santa Clausthaler. The latest nonalcoholic beer from Germany’s Clausthaler—a leader in the category since 1979—is flavored with cinnamon and cranberry for a festive kick.
      Get it
      For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

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      Muscle Growth for Better Health and Weight Loss

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      Being thin is not the same as being healthy. If you are someone who has never been happy with their weight or shape or body type, it’s important to try to turn that around. One way to do that is to shift the focus away from losing weight and onto building strength for bone health, joint health, and mental health. You might be surprised to see that you lose weight and feel better about your body in the process.
      If you want to build lean muscle mass, adding strength training can help you burn more calories, even if you substitute it for running or other cardio workouts sometimes.
      Strength Training for Weight Loss
      Strength training does not just burn calories while you’re exercising, but it gives your metabolism a boost that can last for hours afterwards, known as the afterburn effect or Excess Post Exercise Oxygen Consumption (EPOC), which helps you to burn even more calories. One study even found that you burn additional calories for up to 38 hours after high intensity, short duration exercises like strength training.
      As there is little or no rest between these bodyweight exercises, your heart rate can jump to up to 80% of your max, which will burn calories in a very short amount of time. The more muscles that are recruited in an exercise, means the more calories you burn, and the more effective the exercise is. Bodyweight exercises also allow for a full range of motion in the joints, meaning that you feel better as you carry on with your day, which gives you more motivation to take the stairs instead of the elevator, walk to the grocery store, and play with your kids, without feeling stiff or uncomfortable.
      Combining Cardio and Strength Training for Muscle Growth
      If you’re looking for maximum strength and calorie burn, a mix of cardio and strength training is the most effective way to reach this goal. How can you do that without spending hours working out?
      High-intensity workouts are particularly effective because they push your metabolism into high gear. Plus, there is a high afterburn effect. This means that your body will continue to burn calories after your bodyweight training while you relax on the couch.

      Anytime – Anywhere 
      Good intentions often fail due to lack of time, and busy days don’t leave much room for sweaty workouts. The good thing about bodyweight training is that you don’t have to toil away in the gym after a stressful day. Bodyweight training puts an end to all your time-related excuses. A 20-minute workout only makes up 1.4% of your day. Surely, you have time for that. Just throw on your workout clothes, clear some space in the living room, open the adidas Training app and get started on your workout. There will still be enough time afterwards to cook dinner and enjoy a pleasant evening with your loved ones.

      Remember:
      Don’t get discouraged if it takes time to drop some weight. Gradual weight loss (0.5 to 1 kg per week, or about 1 to 2 lb per week) is healthier and a lifestyle change will keep it off. Make sure to work out regularly and eat a healthy, balanced diet. Most importantly, always listen to your body.

      Bodyweight Training as Functional Fitness
      You might have heard the term functional fitness or functional training and wondered what it means. Think of functional fitness as “real life” movements that help your body prepare for “real life” stress in the safest and most efficient way possible.
      Think about it: Do you ever lift a water bottle like you’re doing a biceps curl? Probably not. But, you are squatting and lifting and rotating every day, right? And falling on the ground and getting back up – maybe playing with kids?
      Bodyweight exercises are a huge component of functional training. Bodyweight training engages multiple muscle groups during each exercise and leaves an endless amount of room for progressions and variety as you become fitter, stronger and healthier while minimizing injury and maximizing lean muscle growth!

      5 Reasons to Start Bodyweight Training
      1. No equipment necessary:
      You can literally start now, no matter where you are. Get up and do some jumping jacks, squats or even a HIIT workout. All you need is your body and some space to move.
      2. Growth mindset:  
      You are in control of your health and happiness. Any negative barrier or excuse you might have set up for yourself regarding your potential and goals is basically destroyed by the convenience, versatility and effectiveness of bodyweight training. Change your mindset, change your life.

      3. Calorie burners and muscle growth:
      Isolating a single muscle group on a machine in the gym is nothing compared to the calories you burn in a bodyweight workout. Plus, the more muscles you recruit during exercise, the more calories you’re going to burn.
      4. Your muscles want to work together:
      Let’s look at the push-up for example: biceps, triceps, shoulders, core (abs, lower back, hips), glutes and legs. Despite some muscles working harder than others during this movement, all of those muscles are actively participating in the push-up. When a muscle isn’t helping in the way that it should, that’s when you get movement compensations that can lead to pain and injury. It’s always critical that you pay attention to your form and nail that right at the beginning. Bodyweight training teaches your body how to work together as a team.
      5. Neverending variety:
      Bodyweight training never gets boring. There are always more exercises to learn, challenges to overcome and more burpees to be done. The adidas Training app is packed with different workouts and exercises to keep you motivated and strong. Try something new for your next workout and challenge yourself!
      Takeaway
      Did this inspire you to give bodyweight training a go? Or perhaps you’re a bodyweight training fanatic already and have your favorite workouts? Just remember to focus on training as a way to improve your overall fitness. It’s not just about weight loss – that’s the icing on the cake. Strength comes in many forms and bodyweight training can give you the confidence to reach your fitness goals and beyond. 

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      How to Get Rid of Cellulite? 4 Nutrition Tips and Glutes Workouts

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      You probably clicked on this post because you want tips on how to get rid of cellulite. We are very aware of how society teaches us from an early age to “hate” certain things about ourselves. This is a problem that almost all of us struggle with in one way or another.
      That’s why we want to tell you this: first and foremost, your body is not your enemy. A lot of people look in the mirror and see their flaws first. Sure, there’s always room for improvement. But just because your butt might not look as perky as you’d like or your thighs touch when you walk or run, doesn’t mean you need to punish yourself for it. There are healthy, sustainable changes you can make to your diet and lifestyle that will be reflected in how you look and feel.
      Algae body wraps, anti-cellulite oil, or a 10-day serum… Let’s be honest: all those high-priced magic cures that are supposed to get you rid of cellulite overnight just don’t work. The most effective remedy to ease your worries about how you look in running tights is to just start loving your body for the amazing things it is capable of. If you’re not quite there yet, don’t worry – you’re not alone.
      The good news: There are ways to reduce the appearance of cellulite. Nutrition, foam rolling and your fitness motivation are the keys to toned legs and a firm butt. 

      What is cellulite?
      First of all, cellulite is not a disease. This term describes the fat tissue under your skin which usually is present your in thighs and butt. Women are affected by cellulite more than men, because the distribution of fat, muscle, and connective tissue is different. Fat cells and collagen fibers are intertwined in a net-like structure in a man’s subcutaneous tissue. Those fibers are parallel in women, making the tissue less stable. Therefore, fat cells can emerge at the surface by passing in between the collagen fibers. However, men can also show signs of cellulite when suffering from a lack of androgens, the male sex hormones.
      Reasons for cellulite
      There are a few reasons why some are more likely to be affected by weak connective tissue than others:
      Genetic predisposition: Like many things – some of which we love, some less so, those lumps under your skin are hereditary. If your mom is struggling with weak connective tissue, you’re more likely to develop cellulite, too. 
      Hormones: You feel particularly uncomfortable in your skin right before your period? This s might be due to changes in your hormone balance. Plus, did you know that also birth control pills can promote cellulite on the thighs and butt?
      Unhealthy lifestyle: Alcohol, cigarettes, or stress all have negative effects on your body. Unhealthy food choices contribute to cellulite too, as excess body fat is often deposited in areas like your thighs.

      Nutrition tips to get rid of cellulite
      A healthy, balanced diet is not just a great way to shed a few pounds – it also gives you more energy to do what you love, which benefits your mind and body. Enlarged fat cells restrict your blood vessels. As a consequence, the blood flow in your whole body is hampered, your metabolism slows down, and lymph drainage is impaired. This, in turn, makes your skin less elastic and cellulite more visible. So, what do we do? Boost your metabolism! Say no to fast food, as well as fatty foods, alcohol, and sugar.
       4 diet tips to get rid of cellulite:
      Lots of liquids: Drink enough fluids like water or unsweetened tea (try green tea or nettle tea) during the day. This helps your body transport vital nutrients to its cells and eliminate waste products.
      Low-sodium nutrition: Did you know that foods rich in salt lead to fluid retention in body tissue? This contributes to the appearance of cellulite..
      Foods rich in potassium: Go for foods like apricots, bananas, potatoes, ginger and artichokes. They have one thing in common: they contain lots of potassium. This important mineral helps with oxygen and nutrient transport to your cells. Moreover, potassium also promotes the excretion of waste products from your body while cells are repaired and renewed. Also nuts with a high vitamin E content are great for your skin. But, keep in mind that nuts contain lots of fats. A handful a day is enough.
      Vitamin C: Bell peppers and kiwis are both rich in vitamin C, which fosters collagen production in your body. And collagen is responsible for smooth and even skin.

      A general rule to follow:
      Avoid crash diets! The quick weight loss (and gain) can encourage cellulite. Plus, you also lose muscle with crash diets, and muscle is what firms up your body tissue.

      If you’re looking for nutrition tips, check out our blog posts on reasons to quit sugar, healthy foods that cleanse the body or the difference between good and bad calories!

      Exercise tips for a toned body
      Now that we’ve talked about how to fuel your body in a way that makes you feel amazing, it’s time to get active. Literally. If you really want to lose weight and/or tone your body, as well as get rid of cellulite, you need to get moving. Strengthen your butt and thigh muscles to shrink fat cells in these areas and to tighten your connective tissue.
      Squats, lunges, or a HIIT workout – all strengthen your legs and basically the entire body. Plus, those exercises will boost your metabolism. Bodyweight Training is also very effective if you’re looking to work several muscle groups at the same time. If your priority is burning calories, try Tabata training, interval runs, hill workouts, or skipping rope! Or just pick one of these 4 amazing fat burning workouts.
      Glutes Workout for a Toned Butt and Legs
      Check out this great 15-minute home workout with leg and butt exercises:

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      And here’s one last tip:
      Have you ever heard of fascia training or foam rolling? Fascia is the connective tissue that stabilizes and separates muscles. After an intense workout or tons of squats, your muscles need time for recovery. Try foam rolling to support the process.

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      Late-Night Cravings? 5 Healthy Snacks for Weight Loss

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      The jury is still out on whether eating late at night leads to weight gain. But one thing is certain: if you want to lose weight, you need to create a calorie deficit. The number of calories you consume or cut per day makes a big difference.
      But when late-night hunger pangs strike, we recommend grabbing one of these 5 healthy snacks for weight loss.They are not only low in calories but taste amazing!
      5 healthy snacks
      1. Avocado with cottage cheese

      Cottage cheese is packed with natural protein and fills you up without a lot of calories. A high-protein diet (consisting of dairy products, among other things) has been shown to lead to weight loss.(1)Cottage cheese also contains the essential amino acid tryptophan. This calms the nervous system and makes it easier to fall asleep. Tip: If you add a little avocado to your cottage cheese, you provide your body with high-quality fatty acids. These polyunsaturated fats are good for your cholesterol levels and reduce your risk of cardiovascular disease.(2)
      2. Carrot sticks with hummus dip

      Baby carrots or carrot sticks with two tablespoons of hummus – this healthy snack is ideal for weight loss. Valuable fatty acids, high-quality protein and fiber leave you feeling full without weighing down your stomach.

      3. Apple slices with peanut butter

      If you get hungry before bedtime, cut an apple into slices and put one or two teaspoons of peanut butter on top. Simple but delicious! Just make sure to use natural peanut butter. It shouldn’t contain any palm oil, sugar or other additives.
      4. Greek yogurt with blueberries

      Did you know that blueberries are a very nutrient-rich fruit? They contain plenty of antioxidants, which have a positive effect on your immune system. They are also low in calories. Together with Greek yogurt they make for a high-protein, low-calorie snack that keeps your body supplied with nutrients overnight.

      Are you vegan?
      Simply substitute soy yogurt for the Greek yogurt. One serving (250 g) provides you with 10 g of protein.

      5. Whole grain toast with ham

      A slice of whole grain toast with two slices of low-fat ham can satisfy small cravings before going to bed. This healthy snack also has the added bonus of being low in calories (just 150 calories per serving), thus making it perfect for weight loss. Plus, it provides you with 10 g of protein. Try adding a few slices of cucumber or tomato for a little extra nutrition.
      Are you also interested in a healthy weight loss drink to go with your bedtime snack? Then give one of these 5 drinks for a good night’s sleep a try.
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      How to Lose Man Boobs: Best 4 Tips to Get Rid of Moobs

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      Man boobs, “moobs” or, medically termed, gynecomastia is defined by the National Institute of Health as the benign growth of male breast glandular tissue, usually caused by an increase of estrogen, decrease in testosterone or the use of numerous medications. Gynecomastia can affect men of all ages from infants all the way to grown men.

      Another type of man boobs, which we will focus on in this post, is known as pseudogynecomastia and is caused by an increase in fat deposits. This type is most commonly seen in overweight and obese men. Neither should be anything to worry about, but, as imagined, the symptoms of hormone imbalance and being overweight might not be pleasant and, in both cases, getting a checkup with your doctor is always recommended.
      While “man boobs” might sound like a funny name and something to chuckle at, those with them can actually feel really self-conscious about their physical appearance. It’s always important that we take people’s feelings into consideration.
      If you or someone you know has man boobs due to an increase in fat deposits, here are some tips on how you can increase muscle mass (especially in the chest), lose body fat and thus minimize the appearance of them.
      4 Tips to Get in Shape & Lose Man Boobs
      1. Get a medical checkup
      We mentioned this before, and we’ll say it again: You can never go wrong with a checkup with your doctor, and it’s always a good idea to do so before beginning any new diet or workout regimen. Let him/her know your concerns and your goals and get approval that your plan is safe for you.

      Tip:
      Ask your doc to check out your hormone levels to identify the cause, too.

      2. Clean up your diet
      It’s no secret that a balanced diet and caloric deficit play a major role in weight loss. The first step is to set your goal and start tracking your daily food intake. Most people are not aware of how much they are really eating, and food tracking can be a real eye-opener. And, you might want to reduce your consumption of these 5 food groups if you want to lose weight.

      3. Bodyweight training
      Bodyweight training is amazing because a lot of the exercises recruit multiple muscle groups, resulting in more calories burned. So, don’t just focus on chest exercises, alone! Yes, push-ups are an excellent example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core and require activation from the glutes and legs as well?

      Tip:
      The wider your hand placement during a push-up, the more your chest is working. And, you don’t have to go super-fast. Play with the tempo of the push-up and try doing some really slowly as well. Feel the burn?

      4. Strength train with weights
      You really want to focus on building muscle rather than doing endless cardio to burn fat. Plus, muscle is a very energy-demanding tissue, meaning the more muscle you have, the more calories you will burn at rest. Chest exercises like chest press and cable chest flies are a great example of muscle-building exercises for the chest.

      Tip:
      Don’t focus only on chest exercises. A total-body approach is key (when it comes to training) to lose the fat. Plus, exercise can boost testosterone levels in men which (among many other things) helps build and sustain muscle mass.

      Myth or Fact: Is it really possible to fully get rid of man boobs?

      This really depends on how much fat tissue and what the elasticity of the skin is like. It could be that after you lose weight, you also lose your man boobs. But it could also be the case that when there is a lot of fat to lose, the skin then hangs loosely. While there are surgical procedures to eliminate excess skin after weight loss — you should probably first give yourself some credit for your accomplishment! Weight loss isn’t easy. It takes dedication and commitment to yourself and to your health. However, if left with excess skin, the surgical procedure is ultimately your decision.
      So as you can see, in the case of pseudogynecomastia, increasing your activity level and cleaning up your diet, leading to overall weight loss, is really the way to lose man boobs! Want to begin your weight-loss journey, but not sure where to start? Here are 8 tips to get started towards a healthier lifestyle.
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      Fitness Motivation • I Feel Empowered

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      by Monika Dauterive
      People and Culture Manager, HR at Runtastic
      I have always had a complicated relationship with sports. There have been times when I was truly athletic, and times when I did not move at all. Times when I enjoyed physical activity, and times when I had to force myself to even go for a walk. There have even been times when I was passionate about team sports, and others when I preferred to train alone. But exercise has always been part of my life – whether as a friend or foe. 
      In 2017, my fitness motivation hit rock bottom after I tore my ACL or anterior cruciate ligament. Within only a few months I had put on quite some weight, but also got out of shape at a level I had never experienced before. And while I had finally started appreciating and loving my body, I felt anything but fit.

      How I Stayed Motivated
      After a six-month break from any kind of exercise, I started running again in January 2018. At a pace of 8:00 min/km I was able to do about two to three kilometers before I had to call it quits. 
      I wanted to have an average of three fitness activities every week, so I started the body transformation plan in our adidas Training app. I was probably training at the lowest level possible, and I was satisfied if I finished two workouts per week. In other words: it took me about 20 weeks to finish a 12-week training plan.
      I am my harshest critic, which is why I turned to my social network to boost my confidence. Every time I posted a run or a workout in my news feed, I received positive feedback from my friends; every time I had a low, somebody would take the time to encourage me to keep going. Every time I joined a group workout or run, the high fives at the end made me feel proud of not giving up and boosted my fitness motivation.

      “I am my harshest critic.”

      Reclaiming my Body 
      Eight months into my new exercise routine, my life turned upside down when my husband and I decided to split up. For six months my work-life-routine was anything but balanced, I barely slept. Instead I went out partying, and my diet was… well…non-existent. I consequently lost weight rather quickly (not sustainably though), and my running pace was crazy (for my standards). But I felt weak, tired… and not as voluptuous as I had in curvier days. 
      As a result, I rediscovered my fitness motivation and started working out again and immediately noticed how my arms started to feel firmer, my butt fuller, my thighs stronger, my waist narrower. I increased my workouts to three to four times per week; sometimes I even went for a run and did strength training on the same day. For me, this was (and still is) huge. Seeing the fruits of my labor was really rewarding.

      I love how I feel 
      Even though I re-gained weight in the following months (as I started to eat again, or rather indulge in too many sweets), I felt like a total bombshell. And I still do. My scale and I have agreed that we would keep our relationship distant but friendly, and I do not freak out over minor weight changes. Usually when I look into the mirror or at pictures of myself, I like what I see.
      I am not generally lazy, yet I am easily tempted to just skip a few days of workouts. The longer the break is, the harder it gets to bounce back and muster up my fitness motivation. I sometimes feel frustrated when I run slower than the week before or when I can’t do as many push-ups as I thought I could. 

      “It’s frustrating to lose muscle much faster than I built it; this is what keeps me going.” 

      Finally I have reached a stage where my body can regain muscle much faster after a break, and where I actually miss working out after a day or two. I love sucking in fresh air during a run along the lake, and I love dripping with sweat after a round of burpees (much more than I love burpees, I might add). I love that I can still easily lift my kids and that I can walk for hours without feeling tired. I love that I feel empowered, healthy and happy with my body.  
      About Monika 

      Monika Dauterive is a vital part of the Runtastic HR team and a strong ambassador of our company values. As a mother of two, she tries to be a role model for her kids by teaching them to be content and not take oneself too seriously.
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      How Philly Chef Michael Schulson Lost 35 Pounds in Less Than 3 Months

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      When COVID-19 forced chef and restaurateur Michael Schulson to halt his always-on-the-move schedule, the 61-year-old had no choice but to find a change of pace. Here’s how he lost 35 pounds in two and a half months. When your entire career revolves around food—creating dishes, prepping, cooking, taste-testing—it’s not easy to maintain a steady weight or […] More

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      100 Ways to Burn Fat Fast

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      To stoke your metabolism and prime your body to drop fat, you’ve got to go beyond the basics. Here are 100 tried-and-true methods to help you lose weight fast.1) Eat six small meals a day Stoking your body with food every three to four hours can rev your metabolism to the max. Not every one needs to be a sit-down affair.2) Run 10 100-yard sprints Sprinting can burn up to 500 calories.3) Wait 20 minutes before getting seconds Slow things down to avoid excessive food intake.4) Use a smaller dinner plate The smaller plate will limit how much you can pile on. Check out these other mind tricks for healthier eating.5) Use a blue dinner plate Studies show the color has an appetite-suppressing effect (as opposed to red and yellow plates).6) Sub in nonfat Greek yogurt for mayo and sour cream You’ll save 700 cals and 100 cals per half cup, respectively. See what other food swaps you can make to cut 500 calories a day.7) Eat peanuts from their shells You’ll nosh on 50% fewer nuts in a sitting just trying to peel before eating.8) Chew on sugar-free mint gum after a meal Mint flavors send signals to your brain that it’s time to stop eating.9) Snack on pistachios The nuts are much healthier than chips and pretzels.10) Take up power yoga You can burn up to 344 calories a class.11) Train fasted once a weekFasted workouts may help keep adrenaline high and blood sugar low.12) Run intervals to burn it up Turn your body into a fat-fighting furnace by alternating sprints with jogs. Here are 8 you can do on the treadmill.13) Replace your morning bagel Ditch the bread for a bowl of oatmeal and protein-packed eggs.14) Work out with your partner Couples who train together are 34% more likely to stick to their workouts.15) Eat at the kitchen table Don’t park on the couch when chowing down.16) Drink more water Being dehydrated can fool your body into feeling hungry.17) Poach (don’t fry) your proteinEggs, poultry, and fish are healthier when prepared this way.18) Hit the pool Swim laps or run in the water, if you can touch the bottom safely.19) Take a real “before” photo You’ll be more motivated knowing what you look like and where you want to go.20) Switch to skim milk for coffee Ditch the cream and sugar and save 105 calories. Try these other healthy add-ins, too.21) Bike to work Get pedaling to burn 500 calories an hour. More