The Hers Blog
Expert-reviewed guides on weight loss, sleep, fitness and more — from Canadian clinicians who care.
30-30-30 Method for Weight Loss: Does It Work?
The 30-30-30 rule for weight loss has been going viral on social media, but will it actually help you achieve your goals? Let's find out.
May 18, 2026
What Does 30 Grams of Protein Look Like?
As far as protein goes, though, a popular guideline that many like to adhere to is the 30-gram rule. Here's how to reach that magic number.
May 18, 2026
Why 75 Hard Isn’t the Best Way to Lose Weight
Thinking about trying 75 Hard to lose weight? Here’s why the challenge might do more harm than good and what to try instead for sustainable results.
May 18, 2026
What Is the 75 Soft Challenge?
Discover the rules and benefits of the 75 Soft Challenge. Learn how to start your journey towards better habits and a healthier lifestyle. Read more now!
May 18, 2026
Acupuncture for Weight Loss: Does It Work?
Before you book your appointment, here's everything you need to know about the science behind acupuncture for weight loss.
May 18, 2026
What You Need to Know About Alcohol Intake and Weight Gain
We're rounding up your ultimate guide on alcohol bellies in women, what causes them and how to get rid of them.
May 18, 2026
Amino Acid Supplements: What They Are and How They Work
Curious about amino acid supplements? Learn what they do, the different types, food sources vs supplements, and whether you really need them.
May 20, 2026
Appetite Suppressants: A Guide to How They Work
A comprehensive guide to navigating your appetite as a way to support your weight loss journey.
May 18, 2026
Armpit Fat vs Axillary Breast Tissue: What's the Difference?
We break down the difference between armpit fat and axillary breast tissue and cover some ways to target the bulge.
April 28, 2026
Best Protein Powder for Weight Loss
Protein shakes can play a crucial role in your pursuit of a healthier, happier you. Discover the benefits of protein powder and how to incorporate it in your diet.
April 28, 2026
Why Is it Important To Understand Your Body Composition?
Everything you need to know about your body type and why body composition is fundamental to healthy weight loss.
April 28, 2026
Your Guide to Body Recomposition for Women
In this blog post, we'll explore what body recomposition is, and how you can change yours by modifying your diet and creating an effective workout routine
April 28, 2026
Wings, Thighs and Breast: How Much Protein is in Chicken?
Explore the protein content in various chicken cuts, including breast, thigh, drumstick, and wings. Learn which cut is best for your dietary and fitness goals.
April 28, 2026
How Much Protein Is in Cottage Cheese? Benefits and Nutrition Facts
Learn about the protein content in cottage cheese and its nutritional benefits. Discover why it’s a great addition to a high-protein, healthy diet.
April 28, 2026
The Science Behind Stubborn Knee Fat (And What You Can Do About It)
Discover the causes of stubborn knee fat, the science behind its persistence, and effective strategies to reduce it. From targeted exercises to lifestyle changes and cosmetic options.
April 28, 2026
Understanding the Key Differences Between Fat vs Muscle
In this article, we dive into the differences between fat vs muscle, how to measure your body composition and more.
April 28, 2026
10 Zero-Calorie Foods To Add to Your Plate
If you want to kickstart your weight loss journey and curb unhealthy eating habits, here’s what you need to know about zero-calorie foods.
April 28, 2026
Generic Semaglutide is Here! How Does This Impact Hers Patients? | Hers
Generic Semaglutide has arrived in Canada. Find out what this means for Hers patients, how prices are changing, and whether you need to take any action.
May 21, 2026
20 High-Protein, Low-Calorie Foods for Weight Loss
If you're on a weight loss journey, eating high-protein, low-calorie foods can help you hit your overall calorie intake without feeling hungry or deprived.
April 28, 2026
How Much Protein Is in an Egg?
Read as we dive deep into egg nutrition to let you know just how much protein you can expect from each whole egg.
May 18, 2026
How to Get Back Into Working Out
Wondering how to get back into working out? Discover tips for getting back into shape and rebuilding your exercise routine.
June 22, 2026
How to Get Rid of Love Handles
Discover effective strategies to eliminate love handles and boost your confidence. Read on for practical tips and proven methods to reshape your waistline.
April 28, 2026
How to Get Rid of Neck Fat
Read as we break down exactly what causes a double chin and whether there are any exercises you can do to tighten your neck muscles.
April 28, 2026
6 Tips For Losing Facial Fat
From facial exercises to limiting alcohol consumption and cardio exercise, here's how to make your face appear slimmer.
April 28, 2026
How to Lose Fat and Gain Muscle: Optimizing Body Composition
In our body composition guide, learn how to lose fat and gain muscle through weight loss, nutrition tips, weight training, and daily calorie burn.
June 22, 2026
How to Lose Weight Without Counting Calories: 10 Tips
You can lose weight without counting calories with nutrition tweaks. Discover what to do and tips for accountability.
June 22, 2026
Is Coke Zero a Good Option For Weight Loss?
Discover whether Coke Zero is weight loss-friendly by exploring its calories and ingredients. Plus, alternatives to this.
April 28, 2026
Is Obesity Genetic or Environmental? Get All the Details
Learn the genetic factors that contribute to obesity risk. Plus, how lifestyle and environment can help manage weight, regardless of genetic predisposition.
June 22, 2026
Is Protein Good for Weight Loss?
Is protein good for weight loss? Learn why eating more protein helps you slim down, how much to eat, and how to increase your daily protein intake.
June 22, 2026
Lemon Balm for Weight Loss: What the Research Shows
Explore the potential of lemon balm for weight loss. Learn what the research reveals about its benefits, uses, and how you can approach weight loss.
April 28, 2026
Lipedema or Just Fat Legs? How to Spot Symptoms and Get a Diagnosis
Learn how to recognise the symptoms of lipedema, how it differs from obesity, and why a proper diagnosis matters for accessing effective treatment options.
April 28, 2026
Considering Medical Weight Loss? Here's What You Need to Know
Discover how medical weight loss works, who it's right for, and which treatments and lifestyle changes can support safe, long-term weight management.
June 22, 2026
Menopause Weight Gain: Why Does It Happen & How To Treat
While menopausal symptoms vary for everyone, some might struggle with weight gain. This is extremely common and while it can be distressing, there are ways you can treat this.
April 28, 2026
Obesity
What is obesity? Explore causes of obesity, obesity risk factors, the difference between overweight vs. obesity, and treatment and prevention strategies.
June 22, 2026
Why Perimenopausal Weight Gain Happens and How to Tackle It
Read our full explainer on perimenopause and discover tips to help keep your body weight in a healthy range during this life stage.
May 15, 2026
Exploring the Connection Between Pink Salt and Weight Loss
Discover how pink salt may support weight loss and its potential benefits. Learn the facts and enhance your journey to a healthier lifestyle. Read more!
April 28, 2026
How Are Sleep and Weight Loss Connected?
If you're wondering if sleep affects weight loss, you've come to the right place. We'll break down what you should know about sleep and weight loss.
June 22, 2026
Is it the best source of high-quality protein you can find?
Discover the protein content in steak and how it fits into your diet. Read to learn about the nutritional value of different steak cuts and make informed choices.
April 28, 2026
Sudden Unexpected Weight Gain: Causes, Symptoms & Solutions
Unravel the mystery behind sudden, unexpected weight gain and explore practical solutions offered by the Hers Program to reclaim your health.
April 28, 2026
A Simple Guide to Tracking Macros
Master macro tracking for effective nutrition management. Learn practical tips and tools to optimise your diet. Start your journey to better health now!
May 20, 2026
What Is Sleep Debt? How to Catch Up on Sleep If You're Behind
What is sleep debt -- is sleep debt real? Learn about sleep debt here and how to catch up on sleep after sleep deprivation.
June 22, 2026
9 Reasons Why You Are Not Losing Weight In a Calorie Deficit
Delving into the reasons you aren't achieving weight loss in a calorie deficit and ways to turn it around.
April 28, 2026
Why Am I Not Losing Weight? 15 Reasons, According to Experts
Why am I not losing weight? It's a common question with a lot of potential answers. Discover common causes and what to do about them.
June 22, 2026
How Fast Does Birth Control Start Working???
Starting a new birth control method can be nerve-wracking, especially when it comes to the question of how quickly it starts working. In this blog post, we explore the different types of birth control, from pills to patches to IUDs, and how long it takes for each to become effective. Learn what to expect and when you can feel confident that you are protected from unintended pregnancy.
May 10, 2023
The Most Common Side Effects of Birth Control
Birth control is a popular choice for many women to prevent unintended pregnancy, but it's important to understand the potential side effects that may come with it. We'll dive into the common side effects of birth control, including mood changes, weight gain, and headaches. Learn what to expect and how to manage these side effects if they happen to you.
May 10, 2023
Which Birth Control is Right For Me?
Are you confused by all the birth control options available in Canada? Check out our guide to finding the right birth control method for you. Pills, patches, rings, IUDs, we have it covered.
May 10, 2023
Which birth control should I take to not gain weight?
Choosing a birth control method can be overwhelming, especially when weight gain is a concern. We'll explore different birth control options to help you minimize any weight gain, so you can learn which birth control method may be the best fit for you and your weight goals.
May 10, 2023