Many folks try to lose weight and it is no easy feat—those who do shed off pounds tend to regain it back. Oftentimes people intend to change their lifestyle habits only to break these healthy habits soon after. So what does it take to keep those habits in your life?

We spoke to a behavior change expert to find out why people have such a tough time losing weight and what are the best behaviors to follow that can help enable successful weight loss.

“For nearly all of us, there is often a gap between what we intend to do and what we end up doing,” says Allison Grupski, Ph.D. and Vice President of Behavior Change Strategies & Coaching at Weight Watchers. “This happens because we’re human—which means that pretty predictable things get in our way. But there are ways to bridge that intention-action gap, especially for those looking to lose weight or get healthier.”

Here are five behaviors that can help make your healthy goals doable. Then, for more on long-term weight loss tips, take a look at This Diet and Exercise Combo Is the Key to Long-Term Weight Loss, New Study Says.

“We often think that to lose weight, we must entirely change our lives,” says Grupski. “We imagine some version of our future self who is doing all of the ‘right things’ and living our best life. And for most of us, the distance between today-us and that imagined best-self-us is not insignificant.”

Behavioral theories suggest that the less attainable a goal seems, the less likely we are going to take action. Instead of envisioning a complete transformation, Grupski says to set goals that have a 95% chance of you completing and repeating. In order to do that, get really specific about what you will do and when; focus the goal on something you will get some enjoyment from doing; and make sure your approach is one that genuinely fits into your life as it is today.

Grupski explains that we tend to think about what we will or won’t eat or whether we’ll start jogging again or try a new workout. But we often stop short of really figuring out “how” to make it happen.

“This is why it’s important, when we’re deciding on what we want to do differently, to focus even more energy on precisely how we’ll make it happen,” she says. “We should ask ourselves questions like: what exactly am I going to do? When will I do it? What might get in the way and how can I plan for that?”

“We often have an all-or-nothing thinking style when it comes to making healthy changes,” Grupski says. “So when we miss the mark of what we planned to do, we think of it as a ‘mess up’ or as evidence that we ‘ruined’ the good stuff we already did.”

This way of thinking makes a big impact on what we do. For example, when we think “well, I already ate 2 cookies … might as well finish the sleeve.” This is where noticing our thinking patterns, gently challenging them, looking at the big picture, and practicing self-compassion come in.

Many folks like to see those numbers drop on the scale, especially when the results are quick. When weight loss occurs slowly, plateaus, or even reverses people tend to get discouraged and don’t want to continue on their weight loss journey—even though this almost always tends to happen along the way.6254a4d1642c605c54bf1cab17d50f1e

“This is where keeping the big picture of health in mind and focusing on off-the-scale progress—like improved energy and mobility—come in,” Grupski explains. “And some research even suggests that focusing on process more than the outcomes can help you stay on track.”

When it comes to eating behaviors, here are several behavioral strategies that Grupski suggests to help support your weight loss journey.

• Practice self-compassion: Most folks fall off the wagon or “mess up” and that is 100% normal and inevitable. Recognize that you’re human, talk kindly to yourself, and move forward.
• Track what you eat: Research shows that tracking what you eat is a powerful behavioral strategy for weight loss and maintenance. You don’t have to count every morsel or figure out how many calories you just ate in a meal. It’s a simple form of self-monitoring and developing awareness. Tracking what you eat gives you a chance to start noticing patterns and can be very empowering. Research from the WW Success Registry suggests that food tracking can help members successfully lose weight and keep it off says Grupski. “Specifically, 74.4% of WW Success Registry members (those who lost at least 20 pounds on WW and kept it off for at least a year) reported tracking what they ate “most of the time” or “always” compared to 7.4% of the weight stable control group.”
• Plan ahead: You’re much more likely to eat whatever is in reach when you get hungry. That’s when planning comes in handy. Having healthy foods inclusive of whole grains, fruits, vegetables, lean protein, healthy fats, low and nonfat dairy available make them more likely to be included in your meals and snacks. Even better if you can pre-plan your meals and snacks so you don’t have to think twice when it’s mealtime.

READ MORE: These Behaviors Increase Your Dementia Risk, According to Doctors

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Losing weight is a great step toward a potentially healthier lifestyle, however, keeping it off is the ultimate goal for many people who opt to make changes to their diet and routine. If sustainable weight loss is something that you want to achieve, then it’s important to ignore fads and instead stick to a few key habits, according to one expert.

“If it sounds too good to be true, it probably is,” says Cory Ruth, who is an RDN, Women’s Health & PCOS Expert, and the CEO of The Women’s Dietitian. “The problem with a lot of trendy, fad diets right now is that they’re incredibly restrictive. Yes, you may lose 10 pounds in 2 weeks by dropping all carbs, but the moment you even look at a slice of bread, all that weight (and maybe more) is going to come piling back on.”

“Weight loss needs to be sustainable over time,” adds Ruth, “and it needs to come in the form of healthy, long-term habits. Losing weight at a slower pace can help you keep it off for now and for life.”

When it comes to sustainable weight loss, Ruth suggests the following three steps as the best things you can do to achieve long-lasting results. Keep reading for her tips, and for more, check out 8 Things You Must Know Before Trying to Lose Belly Fat.

When it comes to how much you’re eating, Ruth explains, “Staying in a calorie deficit is critical to weight loss, so knowing how many calories you need to be eating consistently to be in that deficit is key. Calorie tracking with something like MyFitnessPal is not necessary, but it’s super helpful to help us figure out how to better navigate correct portion control.”

Related: One Surprising Effect of Cutting Calories, New Study Says

Enjoying a meal out at a restaurant can be a nice way to treat yourself, however, it might not be something that you want to do too often if you want to keep excess weight off.

“[Eat] the majority of your meals and snacks in your own kitchen,” Ruth says. “When we eat out, we inevitably take in more calories, fat, and sugar. Being the one in control of what and how much of an ingredient goes into your food is a foolproof way to eat better for weight management.”

Related: 100 Easiest Recipes Anyone Can Make at Home

What you eat is just as important as how much you’re consuming and where, says Ruth. That’s why you should aim to “fill up half your plate with low-starch vegetables, one-quarter protein, and a small serving of carbs.”

As Ruth explains, “This ‘plate method’ is one way too easily and visually balance your plate for better weight control.”

To find out more about sustainable weight loss, be sure to read Eating Habits for Weight Loss That Experts Say Actually Work. Then, don’t forget to sign up for our newsletter for more of the latest health and food news!

After, read these next:

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Dropping pounds itself isn’t an easy undertaking, but the psychological journey toward weight loss is arguably an even greater challenge. The Chief Scientific Officer at WW (formerly Weight Watchers) is a clinical health psychologist who’s out with a new book to help you reframe your mentality around weight loss so you’ll have better chances it’ll work for good. Here’s the one factor that he says best serves anyone on a weight-loss and wellness journey.

Gary Foster, Ph.D., has studied the psychology of obesity and weight loss throughout his career. Keep reading to learn about one of the main themes in his new book, The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss (St. Martin’s Press).

In The Shift, Foster identifies one hope that many dieters set out with on their weight loss journey. “Everyone is focused on what and how to eat. I get questions like, Can you really eat bacon and lose weight? . . . What foods start my metabolism in the morning? . . . People often want to be told what to eat.”

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Foster says his career has taught him that when you frame weight loss around what to eat versus what not to eat, in your mind, this can set you up for a win or lose situation.

If you think losing weight is about having the willpower and discipline not to eat a lot of foods that bring you pleasure—and then you eat them, because you’re stressed or busy or you’re having a tough day on your diet—you’ve created a scenario where it’s only natural to let yourself down.

RELATED: 8 Best Ways to Avoid Fall Weight Gain, According to Experts

In The Shift, Foster says he often asks this question at WW workshops: “What’s the single most important tool for success on the weight-loss journey?”

He shares that many participants respond with answers that make losing weight sound hard, such as “Persistence,” or answers that highlight their current  shortcomings, suggesting that they themselves are not eating enough healthy foods or exercising as much as they should.

Instead, Foster gives his answer that he’s found to be essential to weight loss success: “‘Self-compassion,’ I say.”

He explains what this means: “Considering yourself worth taking care of. An outlook that frames things not as failures but as chances to learn and grow.”

RELATED: Experts Say These Healthy Foods Can Help Fight Inflammation In Your Body

Foster points to “extensive research” that shows self-compassion is one of the most important elements of staying fit long-term. He quotes Gary Bennett, Ph.D., professor of psychology and neuroscience at Duke University and specialist in obesity treatment.

Bennett says: “Clinically, patients who do well over the long-term—four, five, 10 years—are those who are basically able to put into practice self-compassion skills.”

Next, here are a few more links that might inspire that spirit for you…

A few more articles to inform your journey:

Adele Finally Reveals Her 4 Weight Loss Secrets for Shedding 100 Pounds

20 People Explain Exactly How They Lost 20+ Pounds This Year

The Final Verdict on Adding Lemon Juice to Your Coffee for Weight Loss, Says Dietitian

The Best & Worst Greens to Eat—Ranked by Nutritional Benefits

5 Major Secrets to Living Longer, Say Experts

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Getting adequate sleep is one of the best things you can do for your mind and body. Not only can getting enough quality sleep each night help you stave off chronic diseases such as type 2 diabetes and cardiovascular disease, but it can also help those with depression manage their symptoms.

There’s also a relationship between sleep and overeating. Research indicates that insufficient sleep could lead to weight gain. To better explain the science behind this connection, we consulted Nicole Avena, Ph.D., and Nature Made Wellness Ambassador. She also provides four helpful tips on how you can get better sleep each night.

RELATED: 7 Diet Changes You Can Make Now to Sleep Better Tonight

What is the #1 reason someone may be gaining weight based on their sleep schedule?

“Gaining weight has been linked to lack of sleep, which is linked to a higher calorie intake,” says Avena. “Your internal clock is not aligned with your appetite and metabolism when food is consumed at odd hours.”

In addition, she adds that the duration in which you sleep can affect the production of two key, hunger-regulating hormones, ghrelin and leptin.

“Research has shown that sleep deprivation alters the production of leptin and ghrelin, [which] regulate appetite and hunger,” she says. “Sleep deprivation has also been linked to growth hormone deficiency and elevated levels of cortisol—both of these increases have been linked to obesity.”

Not to mention, those who get less sleep are less likely to exercise, Avena explains, which can also contribute to weight gain. Those who are routinely sleep-deprived are also more likely to choose foods that aren’t as healthy and high in calories when hunger strikes.

There are four ways you can improve your sleep and help you keep your weight in check.

“Having a lot of snacks before bed could reduce your progress of weight gain by adding on a lot of unnecessary calories,” says Avena.

Try and enjoy your last meal three hours before you intend on going to bed to allow enough time for proper digestion to occur and avoid bouts of insomnia.

“It’s important to stick to a regular schedule for going to bed and waking up,” she says. “This is because fluctuations in your schedule could lead to insulin sensitivity and metabolism changes.“

“Chronic stress could lead to poor sleep and weight gain, as your body is not functioning in the healthiest way,” says Avena. “Try finding ways to calm yourself down so your body is not inclined to stress eat or take part in unhealthy activities.”

Research has shown that regularly engaging in meditation practice may reduce your stress levels. One 2018 study showed that participating in just 13-minutes of meditation a day over the course of eight weeks improved participants’ mood and memory, enhanced attention, and decreased anxiety.

Avena says there are plenty of supplements, such as melatonin, that can help your body relax before your head hits the pillow.

“For example, Nature Made Sleep Longer combines melatonin with amino acids to help calm your mind for better sleep,” she says.

For more sleep tips, be sure to read The One Diet Change You’ll Make After Better Sleep, New Study Suggests. Then, don’t forget to sign up for our newsletter.

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Although proper nutrition plays a key role in weight loss, burning calories through exercise can also move you toward your goal.

If you love hitting the road and think cycling for weight loss is for you, here’s some helpful info to help you get started.

Can Cycling Help With Weight Loss?

The short answer is a resounding yes, especially when you’re just starting out and your body is racing to adapt to the new activity — and burning tons of calories in the process.

“As you become stronger on the bike, you’ll start to burn fewer calories (and fat) during your workouts if you keep pedaling at the same pace for the same distance,” says Trevor Thieme, C.S.C.S., Beachbody’s senior director of fitness and nutrition content.

“As a result, it will become increasingly important to dial up the intensity and/or time of your workouts — and pursue a wider variety of workouts, such as intervals and tempo rides as you become fitter,” he adds.

Of course, the most important variable for achieving any goal is consistency. That’s true whether you’re cycling indoors or outside.

For example, a study on the health benefits of indoor cycling found that those who regularly ride are more likely to see weight loss and experience improved health markers.

Those researchers added that the results are even more significant with a healthy diet.

Here are a few tips to make cycling for weight loss more effective.

1. Vary Your Routine

When cycling for weight loss, both interval and steady-state cardio training can yield significant results, and according to Thieme, the best training programs combine the two modalities.

You can burn as many calories during an interval workout as you can during a longer steady-state session.

But, Thieme adds, don’t do intervals every day as you may risk over-training. Alternating between “speed work” and steady-state rides each week will help you avoid burnout and stay on the fast track toward your goals.

2. Be Smart About Your Calorie Deficit

Creating a calorie deficit (i.e., burning more calories than you consume each day) through diet and exercise is essential for losing weight.

But the key is to do that while still fueling your body sufficiently to perform at your peak during your workouts, says Garret Seacat, C.S.C.S., and USA Cycling certified coach.

“Especially if you’re doing longer rides, you need enough fuel, and you’ll use that during the ride,” he says. “Trying to cut way back [on calories, and especially carbs] will sabotage you because you won’t have the fuel to do as much as you want.”

3. Add Cycling to Your Daily Routine

Even if you see some significant results through your cycling workouts, you can ramp up your cycling for weight loss by finding more ways to spend time on your bike.

For example, a study on bike commuting showed that those who maintained the activity over time were more likely to prevent weight gain and facilitate weight loss.

“Getting outdoors can also inspire you to ride for longer, especially if you’re doing new routes and enjoying the scenery,” says Seacat. “Remember that having fun during an activity that’s helping you lose weight will motivate you to keep doing it and keep challenging yourself.”

Looking for a live indoor cycling class? Try BODi on the MYX bike! Learn more about Beachbody On Demand Interactive (BODi) and the hundreds of live and on-demand studio classes designed for every fitness level — cycling workouts, cardio/HIIT, strength training, barre, Pilates, yoga, and more.

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When it’s too hot to turn on your stove or oven, grilling is the perfect cooking alternative.

An all-time grilling classic is the humble burger, so if you’re looking for the best way to grill burgers, we’re here to walk you through all the steps.

From choosing the best meat, seasoning, and grilling, right down to your very first bite, this is your ultimate grill guide for mouthwatering burgers.

We’ll focus on beef and turkey burgers, but if that doesn’t suit your lifestyle, try recipes for portobello burgers, bean burgers, barley burgers, and more from 7 Healthy Burgers to Try This Summer.

Here’s a five-step guide on how to grill burgers.

Step 1: Choose your ground meat

For juicy grilled burgers that are not too dry, choose ground beef with a higher fat content of around 10% – 20%.

At the grocery store, you’ll see these numbers like 80/20 or 90/10, which means the meat is 80% lean to 20% fat or 90% lean to 10% fat, respectively.

Of course, we know that might be more fat than you’re willing to eat.

Says Holly McKee-Clark, culinary specialist for Beachbody, “A 93% lean (7%) fat ground beef ratio will result in tasty burgers, but not so fatty that you can’t enjoy one every once in a while. The key to juicy but lean burgers is really in the mix-ins.”

Don’t worry. We’ll get to that in the next step!

Step 2: Season and mix burgers

For grilled burgers made with higher fat ground beef, simply add seasoning and work it in with your hands.

Be very careful not to overdo the mixing since it can result in a burger that crumbles and falls apart when eaten. Less is more here.

Common seasonings for grilled burgers include:

• Salt (required)
• Pepper
• Worcestershire
• Paprika
• Garlic or onion powder
• Dried herbs

If you chose to go the leaner route with 93/7 ground beef or turkey, McKee Clark recommends a few additional add-ins:

“Add an egg for binding and moisture. Then, add ¼ cup reduced-fat shredded mozzarella along with 1 teaspoon of Worcestershire sauce and other spices of your choice.”

“Consider adding a few tablespoons of breadcrumbs to keep the burger from falling apart. This will make the burger of your dreams. One that you won’t feel bad while eating,” she adds.

For more tips, check out How to Make a Healthier Burger.

Step 3: Divide and shape burgers

Now it’s time to divide and shape into patties. Grilled burgers use roughly 4 to 6 ounces of meat before accounting for shrinkage during cooking.

If you started with a pound of meat, simply cut your mixture into quarters.

For precision, use a kitchen scale to weigh out your meat.

Roll the meat into a ball, then flatten it out onto a cutting board with the back of your hand.

To account for shrinkage from grilling, keep flattening until the patty is bigger than your bun.

Ideally, your burger patty is an inch thick or very close to it. Use your fingers to create a slight depression in the center of the patty so the burger doesn’t end up thicker in the middle after cooking.

Bun-buying tip: Keep in mind that the burger patty size should complement the buns you bought.

No one wants a dinky patty that disappears beneath the bread!

We recommend sticking with standard, whole-wheat burger buns, no more than 3-3.5 inches diameter.

Step 4: Grill over hot, clean grates

How long to cook burgers on the grill? It depends on if you like it rare, medium, or well-done.

Start by preheating your gas or propane grill to 450-500° F. Spray your grill grates with nonstick cooking spray to prevent sticking.

Place the patties on the grill over direct heat.

How long do you grill burgers on each side?

Start with 2-3 minutes on the first side, then flip. To get the desired doneness, use a meat thermometer and this handy chart:

Keep in mind that the USDA recommends cooking ground meat to 160° F. Unfortunately, that also means a very well-done burger!

Please use your best judgment when cooking.

Want sultry, smokier burgers?

McKee-Clark adds, “Gas and propane grills take all the guesswork out for you since you can precisely control temperature. Charcoal grills are much harder to maintain a specific temperature, but oh boy, is it worth it to get that sweet, sweet smokey flavor!”

For charcoal grilling, definitely use that meat thermometer.

Finally, how long to grill turkey burgers?

“Place your turkey burgers on a cooler part of the grill (the outside, or not directly over the white-hot coals) and have your trusty meat thermometer close at hand,” recommends McKee-Clark.

“165° F is the safe temperature for eating turkey, and this is no place for medium-rare. You want to pull those bad boys off at 164.99° F, as right on the money to 165° F as you can get; they’ll continue to cook and rise in temperature by about 5° F as they rest,” she adds.

Step 5: Let the burgers rest, then dress them up

Let your grilled burgers rest under an aluminum foil tent for about 10 minutes to seal the juice inside.

Use that time to prepare the fixings because no burger is complete without toasted buns and toppings galore.

Here are a few ideas:

• Tomatoes
• Pickles
• Greens (e.g., lettuce, arugula, spinach)
• Cheese (e.g., America, cheddar, provolone, blue)
• Onions (e.g., fresh sliced or grilled)
• Condiments (e.g., ketchup, mustard, mayo, guac)

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Some foods help fuel your summertime weight loss, like these 30 diet gems, along with three metabolism-boosting drinks. Some foods, however, will derail your fitness goals even when it seems like they’re perfectly innocent. A Cleveland Clinic dietitian has pointed out what she says is the ultimate worst food to snack on, especially at night, if you’re trying to get in shape and be healthy. It’s not one that often gets named, and it’s also followed by a close second.

Julia Zumpano, RD, LD is a registered dietitian at the Cleveland Clinic. For the well known hospital system’s blog, Zumpano has highlighted two foods that, she says, are among the all-time worst latenight snacks you can select.

Keep reading to learn the worst nighttime snacks for fitness, and get more from The Worst Breakfast Habits for Your Waistline, Say Dietitians. Also sign up for the Eat This, Not That! newsletter for useful weight loss and wellness tips delivered to you daily.

First, Zumpano says, it’s important to establish disciplined parameters around the hours you eat. She says that if you’re invested in being your best, it’s ideal to finish your last meal of the day before 6 P.M.

RELATED: This Is Gisele Bundchen’s Exact Diet and Exercise Routine

If, past dinnertime, you’re struck with a craving, consider whether you’re truly hungry… or if you’re simply longing for something to stimulate you. Zumpano says that many nighttime noshers get the impetus to munch not because they’re hungry, but simply because they’re bored. She suggests this is one of the worst reasons for eating.

If this sounds like you, the sudden urge to snack could actually be a prime time to do something constructive, like read, fold a load of laundry, or even throw in a few minutes of exercise—like this 5-Minute workout that melts belly fat the fastest, according to a trainer.

However, if none of that takes your mind off eating…

Zumpano says many go-to snacks that have a way of satiating boredom or calming stress are loaded with calories, fat, and not much else. Plus, she points out, eating salt has a way of triggering a powerful sweet tooth, which just leads to more trouble!

RELATED: What Happens to Your Body When You Eat a Bag of Potato Chips

Zumpano says that of all the guilty-pleasure foods you may reach for when it feels like you can’t resist, one is the absolute worst: It’s cereal. Zumpano says it’s important to face the fact about cereal. It’s usually sweetened, which means sugar is a main ingredient—and you already know that sugar has a lot of implications not only for your weight, but also for your health. Plus, Zumpano says, the milk that we add to cereal pours on extra calories, carbohydrates, and often, fat. (How does your favorite cereal stack up? Do not miss Every Cereal Brand in America in 2021—Ranked!)

For nights when you just can’t seem to quiet that craving, Zumpano says you should consider having a low-sugar, high-fiber cereal onhand. She adds that it’s worth taking the conscientious step to measure your portion of no more than one cup. Then, for that cereal effect you love, the Cleveland Clinic’s blog lists natural, unsweetened milks like almond, flax, hemp, soy, or coconut milk as preferred complements to your cereal bowl.

RELATED: 7 Best Oat Milk Brands to Buy, According to Dietitians

For more, check out:

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It’s well established that coffee can add a boost to your metabolism, based largely on the fact that caffeine revs the body to help you burn more calories. However, it only makes sense that this depends on how you take your coffee (since a mocha Frappuccino with extra whipped is likely to counteract the effect… you think?). It’s worth checking out what a registered dietitian has just revealed as the coffee drink that’s ideal for weight loss.

This week, Donald Mankie—a registered dietitian at Florida’s Sarasota Memorial Bariatric and Metabolism Center—shared, via Sarasota Magazine, insights on whether coffee supports weight loss. Put simply, Mankie told the outlet that coffee “definitely” has the capability to stimulate metabolism. Read on to learn which coffee is great for losing weight, and sign up for the Eat This, Not That! newsletter for nutrition and wellness news you need.

RELATED: The One Vitamin Doctors Are Urging Everyone To Take Right Now

In addition to giving you energy that can amp up exercise and more physical activity in general, Mankie attributed coffee’s weight loss effect to a fascinating physiological process known as thermogenesis. (You can read more about that here.)

Coca-Cola with Coffee is just one of many examples of the fact that if a maker adds sugar to a coffee beverage for flavor, in terms of its affect on nutrition, it becomes more of a sweet treat than a coffee drink.

RELATED: 20 Coffee Drinks with More Sugar Than a Can of Coke

A Dunkin’s seasonal butter pecan iced coffee and Starbucks latest Frappuccino—with cake—are other prime examples.

According to Mankie, when it comes to shedding pounds, “Black coffee is the best way to go for weight loss.” Mankie added that coffee “only contains two calories per serving” and contains Vitamin B12 and magnesium, both which some experts have credited with support in helping the body process food for fuel. But, of course, Mankie added, “The more sugar, cream or milk you add, the more calories you add.” Noted.

RELATED: One Major Side Effect Eating Sugar Has on Your Heart, According To Experts

Some diets, like those that employ intermittent fasting, call for black coffee or sometimes plain black or green tea as the only beverages besides water to sip between meals. Coffee has been shown to hold down the appetite and keep the body energized when it’s low on fuel from food, along with some other powerful benefits.

Keep reading:

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With summer and swimsuit season rolling in, you might be in search of some easy ways to make your everyday diet choices help you feel your best. Well, here’s some sunny news: According to a dietitian at a weight loss clinic in one of Florida’s hottest beach cities, your metabolism ramps up as soon as you take your first sip of coffee, which can set you up to eat healthier, burn more calories, and even lose weight.

Keep reading to find out how coffee helps you burn fat, even when you’re not moving. And for more, make sure to check out Making This One Change to Your Diet Could “Reprogram” Your Metabolism, New Study Says.

Donald Mankie is a registered dietitian at the Sarasota Memorial Bariatric and Metabolism Center who just spoke to Sarasota Magazine to answer the burning question about whether coffee fuels metabolism. Mankie told the local outlet: “The stimulating effect is definitely there.” (In fact, this has been demonstrated in a number of great studies.)

Related: Sign up for our newsletter for the latest healthy eating and weight loss news.

Mankie said that in the simplest sense, coffee helps your metabolism because its caffeine gives you more energy. He noted that “caffeine can reduce the perception of fatigue” during exercise, which might simply give you that extra “oomph” to power through your workout to maximize your output.

RELATED: Eva Longoria Reveals the Exact At-Home Workout She Uses to Stay Fit

According to Mankie, coffee can also keep your metabolism raised even when you’re not hard at work, thanks to “thermogenesis,” which is the body’s process for producing heat.

As Katherine Zeratsky, a registered dietitian at the Mayo Clinic, has said, caffeine amps up the amount of energy your body uses even when you’re inactive… and this translates to the burning of a greater number of calories than baseline rest levels. (Read more about thermogenesis, and another drink that drives it, here.)

Anyone who’s ever hit pause on their exercise routine, whether for illness or any reason, might know how amazing it feels to complete that first workout after a break. Part of that is from the endorphins—mood-boosting chemicals—that the body produces during exercise.

Mankie said that similarly, coffee increases endorphin production, which can “produce an increased feeling of wellness and excitability,” as well as “improve concentration, energy levels, and mood.”

RELATED: Are You Unhappy? Walk This Far Before Breakfast, Says Science

These days, there are a lot of cool ways people are maxing out their coffee routine to make it work for their nutrition and well-being goals—like this creative coffee/protein shake combo.

For more healthy eating and weight loss news, keep reading:

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Here’s a fundamental law of exercise: If you want to burn more calories for the sake of losing weight, you have to constantly challenge your muscles to work harder. After all, if you’re used to doing the same amount of work each and every time you hit the gym—whether it’s the same amount of weight you’re lifting or the same amount of reps you’re doing—you’re simply not going to burn those extra calories. In fact, your body becomes more efficient doing the same thing over time, and you may find that you end up actually burning less calories.

If you’d like to challenge yourself to do just a little bit for the sake of weight loss, you can try this one exercise trick that takes remarkably little time and will turbocharge your workout: Perform a plyometric exercise for 10 seconds before you work your way up to a heavier load.

Why? Well, performing plyometrics, which are powerful, explosive movements, help ramp up your central nervous system. They also allow your body to “wake up” so it has more power to move more weights. The goal here isn’t to fatigue your body, but rather to get it to be explosive. If you’d like to give it a go, what follow are four terrific examples of plyometrics that I personally love to do before transitioning to heavier weights. (Note: Do the jumps before your lower body exercises, and the pushups and slams before your upper body movements.) In every case, you should perform 2-3 sets before going into your main routine. And for more great healthy living advice, check out these Simple Ways to Get Fitter That Aren’t Exercise, Say Experts.

Start by placing your legs about hip-width apart. Keeping your core tight, throw your arms and hips back at the same time. Swing your arms forward and jump up as high as you can. Land soft into a half squat before jumping again. And for more great workout advice, consider trying This 20-Minute Walking Workout to Get Fit and Burn Fat.

Begin by being in a split-squat position. Jump up as high as you can and switch legs so you land with the alternating leg. Land soft with your knee tracking straight before jumping up and switching again. And for more great fitness routines to try, see these 5 Ways to Get a Perfect Butt.

To perform this exercise, position yourself with both hands on the bench. Lower yourself to where your chest touches the pad, then explode up as high as you can. Land softly with your hands on the bench, then perform another rep.

With your feet shoulder-width apart, grab a giant medicine ball. Raise it above your head, then slam the weight down on the ground, flexing your abs hard when you finish. Squat down with a straight back to pick it up again before performing another rep. And for more great exercise advice, see here for The 15-Second Exercise Trick That Will Change Your Life.

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