I was tired of feeling tired, sick, and worn out from just walking a flight of stairsAndrea "Andi" Ball, 31
WHAT GOT ME GOING: I was at my highest weight in January of 2011--103 pounds heavier than I am now--and I was so frustrated! I was constantly tired and knew that something needed to change. I started with classes at the gym and small diet changes. While recovering from a serious illness in June of 2011 that spiraled into acute renal failure, I got winded just walking a flight of stairs. I examined what I needed to do to be the best me that I could be. I started a couch-to-5-K training program two months later.
TRY THIS: The World's Easiest Couch-to-5K Plan
SECRET OF MY SUCCESS: What really helped keep me on track was making my goals very public plus joining a training group. When you tell people that you're training for something and they ask how training is going or what your next race is, it really helps to get you out the door on the days when your internal motivation may be lacking. It is a giant boost to have people "like" your
Blog Posts by From the editors of Runner's World
I was tired of feeling tired, sick, and worn out from just walking a flight of stairsAndrea "Andi" Ball, 31Read More »from "I Became a Runner and Lost Over 100 Pounds!"
Sugar cravings are fine in moderation but take these steps to keep them in checkNo matter how health conscious you are, you're bound to crave sweet things from time to time. But overloading on sugar can lead to lots of unwanted pounds and a wide range of health problems, including heart disease, diabetes, and high blood pressure.Read More »from Kick Your Sugar Addiction in 9 Simple Steps
In addition to sending your energy levels on a roller coaster ride, overdosing on sugar sends your hunger hormones into overdrive. The satiety hormones that tell your brain "I'm full!" aren't properly triggered, which means you end up eating more than you need to. Not only that, but sugar triggers a rush of endorphins, the feel-good hormone. Nice as it feels in the short term, if you overdo the sugar too often, you're likely to develop a craving for that sugar rush, which will lead to more extra calories, and more disappointment when you step on the scale.
So it's no wonder that experts recommend limiting sugar intake. If you're a woman, limit your intake of added sugars to 25 grams per day. (That's about 100 calories, or 6 teaspoons.)
- From the editors of Runner's World | Healthy Living – Mon, Jun 17, 2013 12:01 PM EDT
The whole question of what kind of exercise is best for weight loss or weight control is a tangled and complicated one. Does the exercise burn mostly fat or carbs? Does it stimulate "afterburn" after the workout is done? Does it leave you feeling extra-hungry so that you overcompensate by eating too much? All these factors are very hard to control in the lab over long periods of time, so there's something to be said for "free-living" experiments, where you simply observe a very large number of people over many years and try to figure out which behaviors led to which outcomes. (This approach has problems too, of course, like distinguishing cause from correlation--no single approach is perfect.)Read More »from The Truth About Running Vs. Walking for Weight Loss
RELATED: Why Walking is Important for Exercise
Anyway, that's a long-winded intro to a new study from Paul Williams at Berkeley National Lab. He's the man behind the National Runners' Health Study, which has been following more than 120,000 runners going back to 1991. His latest study, just
DANIEL ELIAS, 31Read More »from "How I Outran Diabetes and Lost Over 100 Pounds"
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 ResultsRead More »from Top 10 Foods that Boost 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.
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.Read More »from 5 Surprising Truths About Calories
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!Read More »from Overcome the 4 Lamest Excuses for Not Running
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!Read More »from The Only 5 Ab Moves You'll Ever Need
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.
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.Read More »from 10 Tips for Weight Loss that Lasts
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
- From the editors of Runner's World | Healthy Living – Wed, May 15, 2013 11:26 AM EDT
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.Read More »from Top 10 Fitness Habits That'll Get You Fit for Summer
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