By: Camille Noe Pagan
Eat right all the time? Not gonna happen. Make small daily changes? Sure, you could do that. To prove it, we put three women to the test. Read on to see how making tiny tweaks to their eating habits helped them lose five pounds in a month.
Kellie F., 25
Current Weight: 128.5
Pounds Lost: 6.5
My One Small Change: "I ditched alcohol for a month."
The Challenge: "My diet downfall is drinking," says Kellie. "Social events with my friends and colleagues always involve alcohol. I can end up having a dozen or more light beers, margaritas, or glasses of wine during any given week. And when I get a buzz, it's hard to resist junk food, which makes losing weight close to impossible."
The Expert Says: "Having one or two drinks a day or four-plus on the weekend -- even if it's light beer or wine -- adds hundreds, even thousands of calories to your diet," says Molly Morgan, RD, a dietitian in Vestal, New York. Also upping the calorie ante:
Blog Posts by FITNESS Magazine
By: Camille Noe PaganRead More »from 3 Ways to Lose 5 Pounds in a Month
By: Alexa Joy ShermanRead More »from Easy Tricks to Help You Excuse-Proof Your Diet
Oops, I did it again. I gave in to the late-night siren song of Ben & Jerry's blaring from my freezer. As I scarf down New York Super Fudge Chunk, I come up with all kinds of reasons I need, even deserve, it. "We fool ourselves into thinking it's okay to give in to temptation, focusing on short-term gratification instead of long-term consequences," says psychologist Judith S. Beck, PhD, author of The Beck Diet Solution. Here, five diet cop-outs and ways to reclaim control and ditch the excuses -- and the excess pounds -- for good.
Cop-Out: "I'm on vacation."
Everyone deserves a little R&R, but when rest equals a hiatus from exercise, and relaxation means eating everything in sight, you'll be packing more pounds on your return trip. "A few cocktails and three restaurant meals can easily sneak in an extra 2,000 to 3,000 daily calories," says Dawn Jackson Blatner, RD, a FITNESS advisory board member and author of The Flexitarian Diet. "In one week, that can add up
By: Amy FishbeinRead More »from 8 Real Fertility Facts You Need to Know
When it comes to babymaking, it seems as though everyone -- including your mother-in-law's best friend's sister -- has some insight to share. But chances are, a lot of what you hear is nonsense. "Fertility is a major part of our lives that we don't have a lot of control over," says Alice Domar, PhD, an assistant professor of obstetrics, gynecology, and reproductive biology at Harvard Medical School. "When things don't happen the way we want, we look for explanations -- preferably something we can take direct action on -- and that's where the myths start to circulate." Check out the most common ones debunked below.
You've Heard That...Diet and Exercise Will Preserve Your Fertility
The truth: The quality of a woman's eggs declines with age regardless of how healthy she is, says Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology at Yale University.
Some experts estimate that in 35-year-old women, approximately 1 in 2 eggs are likely to have
- FITNESS Magazine | Healthy Living – Mon, Aug 15, 2011 5:07 PM EDT
By: Karen Ansel, RD
Feeling tired? Eat your energy food! These five key nutrients beat fatigue, improve your workout, and fight disease.
Unless you've been living in a cave for 20 years, you know you need calcium, folate, and vitamin C. But there are a few nutrients you're not so savvy about, according to recent stats, especially if you're dieting. Here, which ones you're most likely lacking, and what to do about it.
Fact: Twenty-eight percent of women don't get enough vitamin E.
Why You Need 15 milligrams a Day: It protects against heart disease and boosts immunity.
Why You're Missing Out: Your diet is too low in fat. Vitamin E is usually found in naturally fat-rich plant foods like oils, nuts, and seeds.
How to Get It: Stock up on a well-fortified cereal like Total cereal; a cup supplies 15mg.
Fact: Twelve percent of women are iron-deficient.
Why You Need 18mg a Day: It helps deliver oxygen throughout your body.
Why You're Missing Out:Read More »from Get Some Get Up and Go: 5 Nutrients You Need for Energy
By: Martica Heaner, PhDRead More »from How to Burn 1,300 Calories Walking
Check out the latest skinny on walking: Women between the ages of 18 and 30 who walked at least four hours a week were 44 percent more likely to lose weight during the 15 years they were tracked than those who didn't walk at all -- regardless of what other exercise they did, according to a study in the American Journal of Clinical Nutrition. To hit that magic 240-minute-a-week total, follow this simple plan created by Malin Svensson, a walking and fitness expert in Los Angeles. You'll not only burn off 1,300 calories this week but also firm up trouble zones that your average stroll ignores.
Aim to rack up at least 45 minutes of walking on most days, alternating your usual steady walks with Svensson's Burn-and-Firm Workout. You'll melt about 240 calories in each 45-minute Burn-and-Firm session as you "sculpt from abs to calves and build more push-off power," says Svensson, author of Nordic Walking, who puts her clients through this shape-up. For an allover
By: Amanda Pressner
Can't remember the last time you cleaned out your cupboards? It's time to start fresh. Here, 11 simple food swaps that will spice up your meals and cut calories and fat.
Stock up on: Whole wheat flour
Toss: Half the 5-pound bag of white flour
An easy way to get more fiber in your diet is to substitute whole wheat flour for up to half the white flour in recipes. "Each quarter cup will add an additional 3 grams of fiber to the dish, but you won't taste the difference," says Tanya Zuckerbrot, RD, author of The F-Factor Diet . And since it makes cookies, cakes, and breads denser, you will feel fuller and be less likely to reach for seconds.
Store It RightRead More »from Pantry Raid: 11 Healthy Food Swaps to Make
Freeze your flour. Whole-grain flour has a shorter shelf life than refined versions because the essential fatty acids it contains cause it to spoil faster, says Brown. To keep it for up to six months, store whole-grain flour
- FITNESS Magazine | Healthy Living – Fri, Aug 12, 2011 5:44 PM EDT
By: Alexa CorteseRead More »from Mind Over Manners: The Dos and Don'ts of Yoga Class
Whether you're a first timer or a bona fide yogi, awkward situations in yoga class are bound to pop up. Keep your Zen in check with etiquette advice from New York yoga instructors Rachel Krupa and Stephanie Pieczenik Marango.
Related: QUIZ: Which Yoga Style Is Right for You?
Come to class in a relaxed and open state of mind. "Check your ego at the door," Stephanie advises, and be ready to focus. Also, be prepared: Bring a water bottle if you'll need it, hair tie, proper attire, and your own mat if you don't want to use one of the studio's. If your yoga teacher prefers that you remove your shoes before entering class, be respectful of her wishes.
Related: QUIZ: Which Yoga Pose Are You?
Though each teacher has her own style of teaching and attitude toward yoga, both Rachel and Stephanie agree that it is a major no-no to leave class during corpse pose. It's a crucial part of the mindfulness that should not be disturbed. If you do have to leave class for any
For runners, food does more than just squelch hunger. It also fuels your muscles and keeps you healthy.
"Runners need quality foods that provide a 'spark plug' for their energy," says Nancy Clark, RD, MS, and author of the Food Guide for Marathoners. These seven "elite" foods for runners will help you feel your best -- and keep you up and running.
If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.
Try these healthy recipes:
Small Bagel with Peanut Butter
If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power, says Read More »from The Top 7 Foods for Runners
By: H.K. Jones, RD
Is the drive-thru the fast lane to a heart attack? On the one hand, it's true: One slipup ("okay, sure, I'll take the large fries and apple pie with that") and you can add more than 800 high-in-saturated-fat calories to your takeout. But there is good news. Some of the burgers, sides, sandwiches, and even desserts aren't as bad for you as you might think. In fact, some are downright light! Here are 15 fast-food picks that are all figure-friendly -- unless of course you order them all at once.
Related: "I Lost Weight on a Fast-Food Diet"
- McDonald's Chicken McNuggets with Sweet 'N Sour Sauce (4 pieces, 220 calories, 10g fat, 2g saturated fat)
- McDonald's Hamburger (260 calories, 9g fat, 3.5g saturated fat)
- FITNESS Magazine | Healthy Living – Wed, Aug 10, 2011 6:03 PM EDT
Have you ever wondered about how to handle sticky situations at the gym, in yoga class, or when exercising outdoors? We got expert advice on how to deal with tricky workout issues to avoid an awkward encounter.
Related: The Best Gyms in America for Every Workout
Locker Room Chit Chat
Q. "My boss goes to my gym. Do I say hi or look the other way when I see her half-dressed in the locker room?"
A. The locker room isn't the place for drawn-out conversations or loitering in your skivvies. "Make eye contact, say 'Hello' and 'Nice to see you' and continue getting dressed," recommends Maryanne Blake, a trainer and instructor at the Sports Club/LA in Boston. "Also have a friendly exit strategy in place. For example, 'I'd love to catch up with you. Maybe we could talk after Spinning?' You'll keep awkward moments to a minimum without seeming rude."
Related: 7 Ways to Find a Fitness BuddyWacky Workout Wear
Q. "A guy in my abs class wears short shorts. It's not pretty when he does Read More »from Sweatiquette: Your Answers to Common Exercise Etiquette Questions