By Tracy Teare
Here are a few quick facts about losing a pound: It will make your jeans feel a smidge looser, it's the equivalent of four sticks of butter (picture that for a second!), and it requires that you burn and/or cut a total of 3,500 calories. Sound like a lot? It adds up faster than you think.
Related: How to Lose Two Pounds a Week
To lose one pound in seven days you need to reduce your net calories by 500 every day. The easiest way to do that is a 250 split: Cut half from your diet and burn the other half through exercise. To come up with easy ways to do this, we enlisted trainer Heather Rider, founder and director of Rider Fitness Consulting in Los Angeles, and nutritionist Lauren Slayton, RD, of Foodtrainers in New York City. Choose one strategy from the diet and exercise columns each day (feel free to mix and match) and after seven days you will have cut out 3,500 calories. Losing four sticks of butter has never been such a cinch!
Related: 10 Diet Lessons You Can Learn
Blog Posts by FITNESS Magazine
By Tracy TeareRead More »from 30 Tricks to Lose One Pound a Week
By Kate RopeRead More »from 6 Ways to Supersize Your Self-Control
"No mimosa for me. I have to go running after brunch."
"Dessert? I'm too full from dinner."
"Sorry, can't make happy hour; I'm off to Spinning class."
We all know a friend who seems immune to the siren song of cocktails, cupcakes, and canapes. Wouldn't you like to know her secret? Shh...She's found a new muscle to flex: her willpower. That's right. Researchers have found that you can chisel your self-control just as you do your quads or biceps. "With practice your self-control muscle becomes less flabby, so you have the strength you need to stick with a weight-loss or exercise program," says Nathan DeWall, PhD, assistant professor of social psychology at the University of Kentucky in Lexington. We asked leaders in the field of self-regulation (that's scientist-speak for self-control) to share simple exercises that will bolster your resolve. Soon you'll be the one trading daiquiris for Diet Cokes and rising with the sun to do your morning run.
Related: QUIZ: Test Your
- FITNESS Magazine | Healthy Living – Fri, Sep 9, 2011 5:39 PM EDT
By Jenna Autuori-DedicRead More »from Weight Loss Secrets from The Biggest Loser's Olivia Ward and Hannah Curlee
For Biggest Loser: Couples winner Olivia Ward and her sister-teammate, Hannah Curlee, the real secret to shedding a combined 249 pounds -- and keeping the weight off -- wasn't a strict diet or insane workouts. Or even Bob and Jillian. Their success strategies are surprisingly simple and so worth stealing.
Related: Hear More from The Biggest Loser's Olivia and Hannah on Shedding the Weight
Secret #1: You deserve to be in great shape.
One year ago Olivia Ward (far left), 35, weighed 261 pounds and couldn't walk a block without stopping for a breather. Her sister, Hannah Curlee, 32, tipped the scale at 248 pounds and was too embarrassed to go out with friends at night. "The first step in dropping the weight was realizing that I actually loathed myself and what I'd become," Hannah says. "On the show I gradually came to understand that I deserved so much more of a life than I'd given myself. I deserved to be happy. When I reached my goal of losing 120 pounds, I was
By Maura KellyRead More »from 9 Ways to Trim Off Belly Fat for Good
You can suck it in with Spanx, but you can't hide from the health risks of belly fat. Lose the weight around your middle fast with our easy flab fighters and healthy ways to burn more fat and calories every day.
Related: 8 Ways to Burn More Fat, Faster
#1: Cut just 100 calories a day.
That's all you need to ditch to beat belly bulge, says Mehmet Oz, MD, author of YOU on a Diet: The Owner's Manual for Waist Management. Dropping this amount from your daily intake -- we're talking one cookie, a soda, or a glass of wine -- will help you lose about 12 pounds a year. And it's a cinch to stick to a plan that requires no actual dieting or deprivation.
Related: The No-Hunger Way to Cut 100s of Calories
#2: Build muscle mass.
During a cardio workout, your body zaps hundreds of calories, but your metabolism slows down almost instantly when you stop. After strength training, on the other hand, you burn fat for hours. "Regular weight lifting can boost your metabolic rate by about
By Melissa Freeswick
More from FITNESS Magazine:
By Jennifer Matarazzo; Photos by Nick Cardillicchio
Forget counting sheep. Ease your way into dreamland with this five-move yoga routine from Edward Vilga, creator of the DVD Yoga in Bed: 20 Asanas to Do in Pajamas (yogainbeddvd.com, $19.95). The moves will relax your body and mind, but the best part is that you can do them all in bed!
Related: The Best Yoga Mats for Every Type of Yogi
- Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
- Lie back and extend your legs up the wall.
- If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
- If it's not enough, scoot closer.
- Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.
Winding Down Twist
- Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your
By Jan SheehanRead More »from 10 Diet Tips to Live to 100
Longevity is the new buzzword. You can't walk into a bookstore without tripping over a best seller about extending your life. With good reason: Centenarians are one of the country's fastest-growing demographic groups; in fact, the U.S. Census Bureau projects they'll increase almost sixfold by 2050. So what's the secret to living longer and healthier? "Good nutrition can extend your life by not just years but decades," says Richard Flanigan, MD, assistant clinical professor of cardiology at the University of Colorado Health Sciences Center in Aurora and author of Longevity Made Simple. We've uncovered 10 strategies to help you tap the culinary fountain of youth.
1. Snack on Watermelon
Tomatoes steal the spotlight for being antioxidant powerhouses, but watermelon actually packs more cancer- and heart-disease-fighting lycopene, says Elizabeth Somer, RD, author of Age-Proof Your Body. Eating the juicy fruit also helps increase amounts of arginine, an amino acid that helps
- FITNESS Magazine | Healthy Living – Wed, Aug 31, 2011 6:58 PM EDT
By the editors of FitnessMagazine.com
Think water flushes toxins out of your body? Think it's crucial to stretch before a workout? Think again.
Here, the most popular fitness and diet myths you've bought into -- and why they (and you) are wrong. Related: Avoid a Fat Trap: 10 Diet Foods That Make You Fat
Myth #1: Drinking Water Can Help You Lose Weight
Fact: Many sources tout drinking copious amounts of water to be the all-curing panacea of the Gods. If you've heard that drinking lots of water improves your skin tone, or that it flushes toxins from your body, you know what we're talking about. But the fact of the matter is, the evidence for such catch-all health benefits is lacking.
Doctors at the University of Pennsylvania have found that both the aforementioned "benefits" simply aren't true. Another myth is that drinking lots of water will make you less hungry. Sorry to tell you this -- you may eat less because you're too busy trucking back and forth between the bathroom andRead More »from The Top 10 Fitness Myths You're Probably Wrong About
By Jocelyn Voo
Insatiable sweet tooth? Avowed carnivore? Meet some foodies who have memorialized their love with food tattoos.
Related: Test Your Diet IQ
Pig Butcher's Guide
"For the pig piece, I have always been a big fan of a certain quote from the Simpsons:
Homer: Are you saying you're never going to eat any animal again? What about bacon?
Homer: Pork chops?
Lisa: Dad, those all come from the same animal.
Homer: Heh heh heh. Ooh, yeah, right, Lisa. A wonderful, magical animal.
"With the tat I wanted to pay homage to the Homer quote, but also express that food itself is 'magical,' bringing people together like nothing else. Plus I wanted it to look cool!"
-- Marc C.
Durham, North Carolina
Cookies and Milk"What's the significance? Ha, nothing! It's adorable. It's part of a sleeveRead More »from The 8 Craziest Food Tattoos
By Maura KellyRead More »from Moves and Meals to Strength Train Your Brain
Last week, scared silly about a speech I had to give, I rode my bike to the event, hoping it would calm my jitters. Luckily, it did that and a whole lot more: Cycling cleared my head so that I was able to remember the lecture word for word without notes. I gave the best talk of my life.
Turns out, that half-hour workout was the smartest pre-speech prep I could have done, according to a number of new studies showing that exercise strengthens the body and the mind. For instance, a recent finding from the University of Illinois at Urbana-Champaign reveals that people perform significantly better on memory tests if they take them shortly after doing 30 minutes of aerobics. "Learning, remembering, reasoning, alertness, and mood improve with fitness," says Patrick Hogan, DO, a neurologist with Puget Sound Neurology in Tacoma, Washington. "A physical workout is better than any medicine. It's the single most powerful thing you can do for your brain."
Add healthy eating to