Blog Posts by The Editors of Runner's World

  • The Daily Roadblocks in Your Weight Loss Battle

    It's never going to be easy, but here's how to get back up and win the battle against extra pounds.It's never going to be easy, but here's how to get back up and win the battle against extra pounds.By Pamela Nisevich Bede, M.S., R.D., Runner's World

    Like most things in life, the treadmill at work carries a slogan. It reminds users that "Every day is a challenge," and we need to prepare mentally and physically for the daily challenges set before us.

    But as I look around while running in place, I realize that most treadmill users probably aren't in training for the challenge of a marathon or working toward a new PR. No, most are driven into motion with two simple goals: improve health and lose weight. And if you too are starting off the year with the goal of finally (!) losing an incredible amount of weight or finally (!) losing those last few stubborn pounds, then you know that the treadmill slogan is all wrong. Every day is not a challenge. Every day is a fight.

    (TRY THIS: Our 5-Step Run-to-Lose Plan is simple, pain-free, and won't make your weight loss battle harder than it has to be.)

    It's a fight with the coffee barista who asks if you want extra whip or cream and sugar.

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  • “I Lost 125 Pounds by Running!”

    Evan, after his 125 lb. weight loss.Evan, after his 125 lb. weight loss.NAME: Evan Bass
    AGE: 44
    OCCUPATION: Editor/Writer
    HOMETOWN: Sterling, Virginia
    FAMILY: My significant other, Valerie

    What prompted you to start working out?

    One day I noticed that the newspaper obituaries were full of faces with big double chins like mine. I wondered about them. They were people who were looking forward to years of laughing, crying, celebrating, learning, loving…living. Having been morbidly obese for 15 years, my time to die was coming. I was 40 years old in October 2009, and on a day I felt "good" about myself, the scale still said I was 285 pounds (at 5-foot-7). I never weighed myself in "bad" periods, but I'm sure I must have exceeded 300. I resolved to try again to bring my weight down in winter 2009.

    MORE: Follow us during Weight Loss Week, where our experts offer tips guaranteed to jump-start your 2014 goals!

    How did you start?

    I applied common sense about portion control, vegetables, and avoiding typical junk food. And I tried a coed fitness boot camp

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  • The 20 Best Foods for Weight Loss

    Looking for an easy way to lose a few pounds? We've got the program. It's simple, and it works. So get with itLooking for an easy way to lose a few pounds? We've got the program. It's simple, and it works. So get with itBy Lisa Dorfman, M.S., R.D., Runner's World

    This time of year, many people have resolved to lose a pound or 2. Maybe 5. Maybe more. Why? That's easy: to feel better, look better, improve their health, and run farther and faster.

    However, losing weight can be surprisingly difficult. In fact, national health surveys show Americans in general are getting fatter. Sure, active people should be ahead of the pack, but many are still losing the weight-gain war. (Could these 6 Surprising Weight Loss Myths be guilty of sabotaging your efforts?)

    What you need is a simple plan. Here it is, in just two parts: (1) Make a little more time to run; (2) Concentrate on a handful of dietary changes that, over the course of a year, can produce significant weight-loss results.

    Below we've listed 20 great diet changes that you'll find easy to achieve. Many of them will help you cut 100 calories or more from a single serving. Now do the math. Say you eat this particular food or meal three times a week. That's

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  • 4 Reasons Running is Best for Weight Loss

    Any exercise is good exercise, but when it comes to losing weight, it's hard to beat running. After all, running is one of the most efficient ways to burn calories and get fit without having to restrict your diet. If you're already a runner, keep on keepin' on. If you're not a runner yet but interested in losing weight, here are four reasons running can be the best exercise for weight loss.

    MORE: 10 Golden Rules for Weight Loss That Lasts


    1. Running works even when you're at rest. High-intensity exercise like running stimulates more "afterburn" than low-intensity exercise. That is, even when comparing running with walking the same distance, studies find that running will lead to greater weight loss, most likely because your resting energy expenditure stays elevated after you run. In a long-term comparison study of runners and walkers, calories burned through running led to 90% more weight loss than calories burned through walking.

    2. Running is time-efficient. Even if the myth that

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  • 9 Ways to Avoid Holiday Weight Gain

    By Pamela Nisevich Bede, M.S., R.D., Runner's World


    'Tis the season to be constantly reminded we're all at risk of gaining 5, 10, even 15 (!) pounds between Thanksgiving and New Year's. Seriously? Where do these numbers even come from, and do they apply to runners?

    When looking at the pounds gained across the country in the weeks leading up to the new year, there's a bit of wiggle room in the evidence. Some articles report that Americans will gain an average of five to 10 pounds, other articles report four to six, some report only a modest increase of one pound (but once gained, this pound will never come off), and then there's a report suggesting that one needn't worry about any changes in weight or body composition (whew!).

    Still another study suggests that even if you are active, you may not be protected against the battle of the bulge. Apparently participants who were very active prior to the holiday season were not immune to weight gain during the six weeks from

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  • Walk Faster to Live Longer

    By Scott Douglas & Jennifer Van Allen for Runner's World

    Some people may scoff at walking as a form of exercise, but that condescension is misplaced. One study published earlier this year showed that, if you cover the same number of miles per week, running and walking are equally effective in combating hypertension and depression. Another study reached the same conclusion concerning coronary heart disease. (MORE: The Surprising Health Condition Walking Can Prevent)

    Now the author of that second study, Paul Williams, Ph.D., has published research focused solely on walkers, and has added this caveat: Intensity seems to matter when walking for exercise, with faster walkers having better long-term health outcomes.

    Writing in the online journal PLoS One, Williams reports on the relationship between self-reported walking pace and incidence of disease and death in almost 39,000 recreational walkers. During the 9.4-year study period, each additional minute per mile in walking pace was

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  • Can You Be Fit and Fat?

    By Adam Bean, Runner's World
    Many of us would describe the ideal athlete's body as lean. But then someone who doesn't fit the description can lift heavier weights or finish a workout in less time than we can, leaving us questioning what "fit" really looks like.

    Some doctors say people who are overweight face health issues, but some studies show that heavy people who exercise can be cardiovascularly healthy and may live longer than their sedentary but skinny peers.

    We asked two experts to, ahem, weigh in. Glenn Gaesser, Ph.D., director of the Healthy Lifestyles Research Center at Arizona State University, says you can be fit and fat. Amy Weinstein, M.D., M.P.H., an assistant professor at Harvard Medical School who studies the impact of obesity and exercise on disease, disagrees. Here's why.

    PLUS: 50 Tricks for Weight Loss That REALLY Lasts

    Is it possible to be overweight and healthy?
    YES: Virtually every weight-related health problem can be greatly improved or cured with a

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  • 9 Thanksgiving Foods that Boost Weight Loss

    By Pamela Nisevich Bede, M.S., R.D., Runner's World

    Every year on Thanksgiving I set out to run a half-marathon, by myself. I don't need a race or PR to make the day special; I simply want to burn off as many calories as possible so I can enjoy second helpings without the guilt. I know I'm not the only one since the roads are packed with runners on Thanksgiving morning--some at annual Turkey Trots, and others, like me, alone on the roads keeping the engine burning.

    Like many of you, I'm thankful for the gift of running on this festive day of eating; I know of little else that has the ability to improve mind, body, and spirit while also allowing for indulgences like pecan pie and gravy. This year, in addition to racking up miles, there's another way to enjoy every last morsel while simultaneously feeling good about the fact that you've improved your health. All it takes is to include some of the following foods on your table. And if these foods are already on the menu, give

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  • 5 Canned Fish You Should Be Eating

    Sometimes, super-convenient canned seafood is even better than fresh.Sometimes, super-convenient canned seafood is even better than fresh.By Matthew G. Kadey, M.Sc., R.D., Runner's World

    You know fish is good for you. "It's a rich source of protein and healthy fats," says Cassie Dimmick, M.S., R.D., a sports dietitian in Springfield, Missouri. But that doesn't mean you eat it: 48 percent of respondents to a runnersworld.com poll said they eat seafood only occasionally and usually at restaurants. What's the problem? If fresh fish seems inconvenient, expensive, and hard to prepare, you're forgetting about a handy option: canned swimmers. In many ways canned fish is a better choice. Multiple common varieties offer less-expensive, better-tasting products naturally low in toxins and contaminants and, as a bonus, harvested in an environmentally sustainable way. Shelf-stable and already cooked, canned fish is there when you're ready for a protein-rich recovery meal. Try these tasty meal suggestions below, or watch this video on Little Fish, Big Health Benefits to learn which fish are safe to eat.

    CAN DO: Anchovies
    This

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  • 8 Food Add-Ons for Healthier Meals

    By Matthew G. Kadey, M.Sc., R.D., Runner's World

    If you're like most active people, you eat right most of the time. Maybe you have oatmeal for breakfast, yogurt as a snack, and whole-wheat pasta to refuel after a workout. All smart choices--but there's a way to transform these stalwarts into uncommonly healthy foods. "By making some easy additions to foods you already eat every day, you can provide your body with a greater variety of nutrients," says sports dietitian Molly Kimball, R.D. "Plus, you'll add new flavors to your same old diet." Here's how to upgrade your usual fare with nutrient-packed ingredients.

    PLUS: Find out which healthy foods are best for you, in Battle of the Superfoods.

    BOOST SMOOTHIES
    Add unsweetened cocoa powder Cocoa powder is rich in flavonoids--antioxidants that reduce blood pressure and cholesterol. They also protect skin against sun damage and lower blood levels of C-reactive protein, a marker of inflammation. "Unlike dark chocolate," says Susan

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