1. How can you maintain a healthy weight?

Boost your metabolism:

  • Don’t skip breakfast
  • Eat five to six smaller meals throughout the day

Sneak in exercise everywhere:

  • Take a five-minute walk every hour you’re at work

And don’t let going out weigh you down:

  • Ask for a half portion at restaurants
  • Keeping healthy snacks on hand will make it easier to leave the bad stuff alone. Cutting down on overall fat intake and limiting alcohol consumption will remove extra calories. Increasing the amount of fiber in your diet will help you feel fuller, longer. And thermogenics like caffeine can help turn crank your metabolism and burn more calories.

We could go on.

We’d love to see you at your local GNC store, where our associates are full of ideas to help you meet your specific wellness needs and goals.

2. How do you lose weight?

Here’s what you might know:

To lose weight, you need to burn more calories than you eat and drink.

Here’s what you definitely know:

Putting a weight-loss plan into action can be challenging—and it often requires you to make some changes to your routine.

Here’s where you start:

Increase your activity level and/or intensity and decrease your caloric intake.

Here’s where you make the biggest difference:

Eat as clean as you’re comfortable with. A healthy diet really helps, especially one high in protein and fiber—they’ll keep you fuller, longer.

Here’s something to consider:

Thermogenics can help boost your metabolism.

To find out more about how to incorporate the changes you need to get the results you want, visit your local GNC store and ask an associate for more tips.

3. How can you lose body fat?

Here are the facts:

One pound of fat equals 3500 calories. Assuming your weight is holding steady, cutting or burning an extra 500 calories a day will help you lose one pound of fat in one week.

Here are some hints:

  • Simple substitutions can make a big difference. Try reaching for the carrots instead of chips or water instead of soda.
  • Going to the gym isn’t the only way to burn those calories. The average person burns about 500 calories by walking 10,000 steps in a day, so try taking a walk at lunch, heading to a farther bus stop than usual or taking the stairs every day.
  • Certain nutrients, like CLA or L-carnitine, support fat metabolism and help improve body composition.

4. How can you curb your appetite?

Both fiber and protein help you feel fuller for longer. Shakes, bars or prepared snacks that are high in one or both of these ingredients are easy ways for you to satisfy your hunger during a busy day.

Some additional tips to consider:

Eating 6-7 small meals a day helps to keep your blood sugar steady and even out appetite. Drinking a glass of water before each meal and filling half of your plate with veggies both help fill you up with few calories to show for it.

5. How can you maintain your weight loss?

You worked your butt off (literally) to lose weight. Now, make sure that all of your hard work isn’t wasted by falling back into old routines.

A few tips:

Slow & Steady

Very low-calorie diets slow down your metabolism significantly, which can lead to weight gain at a lower calorie level than the average person. Keep your metabolism high by losing weight gradually: 1–2 pounds a week. When you reach your goal, add calories gradually until you find your break-even point.

Keep an Eye Out

Mindful eating is important. Consider tracking what you eat. Continue to weigh yourself weekly and make changes as soon as you identify a gain. Maintain the healthy habits you developed while losing weight, from how you cook and order food to your exercise habits.

Get Support

If you lost weight with a buddy or joined a support group, continue to keep each other motivated.

Keep Moving

Activity is critical when losing and maintaining weight. Exercise burns calories during exercise and for several hours after. Lean muscle increases basic metabolic rate, so you burn more calories, even while you’re sleeping. And working hard in the gym can motivate you to resist temptation later.

6. What's the best bar or shake?

There are lots of great choices out there. The best one for you depends on your taste, nutritional needs and personal goals.


No point in buying something you don’t enjoy. That’s the fastest route back to the vending machine! Try different options to see which tastes and textures you like best.


Check the label to determine the number of calories, carbs (including sugar), fat, fiber and vitamins & minerals. Many meal replacements support special diets, including vegetarian, allergen-free, gluten-free or kosher. Lastly, some products are enhanced with ingredients to support overall health or specific goals.


Here are some things to consider for various needs

  • Overall Health: well-balanced nutrition and healthy ingredients
  • Weight Loss: protein and fiber to help you feel fuller, as well as low in calories
  • Weight Gain: high-calorie combination of quality fats, carbs and protein
  • Post-Workout: rapid absorbing protein (whey), possibly combined with carbs
  • Recuperation: slow-absorbing protein (casein) with amino acids
  • Specific Health Concerns: talk with your doctor about priorities related to your health needs.