Blog Posts by From the editors of Runner's World

DANIEL ELIAS, 31
Security Guard
Woodbridge, Virginia

HOW I GOT GOING: Every two years I'd have to go for a physical for work. It seemed like every time I went there was a problem--first it was high blood pressure, then sleep apnea, and then in 2012, they told me I had high blood sugar and potentially had type 2 diabetes. That really shocked me. The other signs were there, but once I heard "diabetes"--it runs in my family--I realized "I'm killing myself…I've got to stop this." I was 380 pounds at the time. The doctor gave me guidance on what to eat, and he told me to do at least 30 minutes of cardio each day.

RELATED: How You Can Start Walking, Too

SECRET OF MY SUCCESS: Since I was so heavy, I knew I couldn't run, so I started with the elliptical until I felt like I could get on the treadmill. A few months later my in-laws entered me in a 5-K. At that point I'd lost 30 pounds. I finished in under 50 minutes. It felt hard and my knees hurt, but I was so proud of myself. At that point

Keep your kitchen stocked with these nutritious essential to fuel your runs.It's important to eat in a way that supports the exercise routine that you've worked so hard to develop. Keep your kitchen stocked with these bare essentials at all times so you stay energized for your workouts and healthy for the long run. Be sure to check out our recipe finder for ideas on quick healthy dishes to whip up with these ingredients.

PLUS: Avoid the 10 Foods That Sabotage Workout Results

FATS AND PROTEINS
Protein is essential for building and repairing muscle, and helping you develop strength. While unsaturated fats help keep your heart healthy, your cholesterol low, and keep you feeling fuller for longer. About 25% of your daily calories should come from healthy fats, and another 25% should come from lean protein.

1. Eggs: Packed with protein, lutein (for eye health), and a handful of vitamins and minerals, eggs are an inexpensive option that are easy and quick to prepare. Need to limit your cholesterol? Just use the whites, or use an egg substitute.

2.

Some calories weigh more than others and can stall weight lossIf you've been trying to lose weight, you've probably heard this rule: It's just a matter of calories in, calories out. That is, simply burn more calories than you consume, and the pounds will melt off. Right? Well, not exactly.

If you are trying to lose weight, then you know that it's not that simple-or that easy.

It turns out, some calories count more than others. Sure, there are 100 calories in two tablespoons of chocolate chips, and the very same 100 calories in broccoli. But there's a huge difference in the way that they affect your appetite, your energy level, and your long-term health.

Here are 5 surprising things you didn't know about calories:

RELATED: Learn the 5 Ways to Keep Calories in Check

LOOK FOR COLORS About half of each meal should be fruits and vegetables. Not only are they low in calories, high in fiber, and filling, but a wide variety of produce will provide nutrients and minerals that help stave off diseases like cancer, and keep your bones, muscles,

Sensible ways to quiet common anxietiesThe warmer weather means it's time to lace up for exercise outdoors. While running seems like the obvious workout choice, doubts about your ability could be holding you back from trying it. Such fears can get in the way of progress--for example, if you get too worked up about your ability to complete a workout or stick with friends on a run, the negative thoughts and associated stress can sap your energy and motivation. On the other hand, you can make anxiety work for you if you recognize it as an opportunity to develop positive coping strategies. Here's how to conquer what's in your head and become a runner!

MORE: The World's Easiest Learn-to-Run Plan

"I can barely run a minute without walking." Focus on how long you can run. Walk breaks erase fatigue, allowing you to cover more distance. If you'd like to eventually run 60 seconds straight, once a week add five seconds to every other run segment of your run/walk ratio.

"I'll be so tired/sore." Soreness and fatigue are often due

Core muscles include the postural muscles, which includes the muscles of the back, stomach, and hips. These muscles help us stand upright, transfer energy, and distribute the stress of bearing weight on two legs. Coming up with a core workout routine is fairly simple and you can do it anywhere; it doesn't require weights or going to the gym, unless you want it to!

Here are our favorite basic core exercises to get you started. You should do these daily, but start with every other day to give your muscles recovery time. Begin with just a few repetitions and increase the number gradually. Planks and the Superman Pose can be held for 20 to 30 seconds initially and then gradually extend the time.

RELATED: 10 Tips for Weight Loss That Lasts

1. The Basic Plank
Hold for 30 seconds, relax and repeat. Gradually increase the number of repetitions and the length of time you hold the pose.

2. The Side Plank
Hold for 30 seconds, relax and repeat. Gradually increase repetitions and time.

3. The

It's almost time to hit the beach, but you're still about 25 pounds away from your weight loss goal. Sure, it's a tall order. But you can shed weight quickly, depending on how much you have to lose and how focused you remain.

Oftentimes, simple, easy changes can help you see results right away. That said, patience is an important part of the successful weight-loss formula. The pounds didn't get packed on overnight; it's going to take some time to establish healthy eating and exercise habits, and shed the not-so-healthy ones. If you follow these 10 steps, it won't feel like mission impossible, and you'll be more likely to keep the weight off.

RELATED: 4 Ways to Make Exercise a Lasting Habit

1. Do some detective work. Take some time to identify the most likely culprits of the unwanted weight. Are fried or sugary foods too tough to resist? Is it hard to avoid noshing whenever free food is within arm's reach? Are you too tired and busy to shop and cook healthy meals? Or do

Memorial Day is quickly approaching--yet, despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. We've all been there.

Last week, we listed the top 10 eating habits that put you on the fast-track to a healthier, summer body. Getting lean requires more than just dieting, though. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. This week, we're sharing our top 10 list of fitness tips from dietitians and coaches. Get ready to lose!

1. DON'T BELIEVE WHAT YOU SEE
While pace and incline numbers on the treadmill are accurate, one number likely isn't: the calorie count. "The number doesn't take into account your metabolic rate or current condition, which make a big difference in the rate of calories you burn," says Gregory Florez, spokesperson for the American Council on Exercise.

RELATED: The Truth About Running vs. Walking

We've all been there: Despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. "Ninety-five percent of the active people I work with want to lose some weight," says Cassie Dimmick, M.S., R.D., a sports dietitian and running coach in Springfield, Missouri.

Getting lean requires the same trait that makes you get up at 5 a.m. for a workout: discipline. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. Luckily, it's easier than it sounds when you employ these tactics from dietitians and coaches. Here, we present the top 10 eating habits that'll help you get lean. Get ready to lose (plus, check back later this week for our list of the top exercise tips)!

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1. DON'T DRINK SUGAR
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and