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As a runner, your diet and nutrition are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.

A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:

Carbohydrates - The Runner's Best Energy Source

As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain bread are good carb sources.

Protein

Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.

More: Sports Nutrition Mistake: Not Getting Enough Protein
Do I Need a Sports Drink With Protein?

Fat

A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases.

Most experts recommend getting about 3,000 mg of omega-3 fat a day.

Vitamins

Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.
More: Do Runners Need to Take Supplements or Vitamins?

Minerals

Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Iron: You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
More: Sports Nutrition Mistake: Not Getting Enough Iron

Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise.

Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body's way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise. If you're running longer than 90 minutes, then you should need to replace some of the electrolytes you're losing through sweat by drinking sports drinks or taking in salt during your runs.

More: Nutrition and Hydration Guide for Long Distance Runners
Nutrition Guide, U.S. Anti-Doping Agency, 2014.

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How to Eat Well for Good Health and Running Performance

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As a runner, your diet and nutrition are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.

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"From the beginning, my legs were not really moving," Ms. Kibet told The New York Times.

That same day in similar weather and humidity, in Cambridge, Md., nearly 1,400 athletes raced in the Eagle Man Half Ironman - a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run. Among them was Amy Roth, 32, the director of corporate partnerships at the Whitney Museum in Manhattan. She had trained hard, but the run, in particular, was difficult in the intense heat.

"I felt like I was dragging along but I couldn't move any faster," Ms. Roth said.

Still, she ran at a mile pace of 8:07.

"There were very fast people, very good athletes, who were walking, who just couldn't do it," she said.

Afterward, some posted comments, agonizing over their sluggish times, on Slowtwitch.com. "You could see the neuroses: 'Oh, my God, am I getting slower? What does this mean?' " Ms. Roth said.

The next day, 190 professional cyclists started the Philadelphia International Championship, a 156-mile race. It was 79 degrees at 9 a.m. start, and 94 degrees when the last cyclist finished in mid-afternoon. About half of the competitors dropped out. The winning time, 6:14:47, by Matti Breschel of Team CSC, based in the Netherlands, was nearly a half hour slower than last year's time, when it was cooler and drier.

One reason performance declines on sultry, humid days is that working muscles have to compete with the skin for blood. Directing more blood to the skin removes body heat and helps keep your body's temperature from rising to dangerous levels. But that can mean less blood reaches muscles. At the same time, when your body becomes hotter, muscle enzymes speed up, burning glycogen more rapidly, depleting stores of the sugar that the muscles use for fuel.

Until now, most studies of the effects of heat on performance used treadmills or stationary bikes. If the subjects simulated a 5-kilometer road race lasting 15 to 20 minutes, their times would be 10 percent slower at 100 degrees than at 70 degrees. The longer the subjects ran, the more the performance declined.

One concern is that studies with treadmills may not accurately reflect what happens outside on a scorching day. With no wind indoors, for example, sweat will not evaporate as effectively.

Scott Montain and Matthew R. Ely, researchers at the United States Army Research Institute of Environmental Medicine in Natick, Mass., analyzed real-world data from seven major marathons, comparing performances over years when temperatures and humidity varied but the race course remained the same. Heat affected slower runners more, probably because they were on the course longer and ran in packs. Warm bodies close together make it harder for one's body heat to dissipate.

An elite runner capable of finishing in less than two and a half hours on a cool day (41 to 50 degrees) would be 2.5 percent slower in warmer climes (68 to 77 degrees.) A three-hour marathoner on a cool day would be slowed by 12 percent in the heat, the researchers reported.

It may seem like a brilliant idea, then, to pour water over your head to cool down. That is what Floyd Landis did during a grueling ride on a hot day in the Alps during the 2006 Tour de France.

And on that balmy 2008 Saturday, amateur runners used the same trick, dousing their heads, in an 8-kilometer race in Moorestown, N.J. Town residents also squirted runners with their garden hoses.

It is a useless ploy, said Samuel N. Cheuvront, another researcher at the Army institute. "Sweat must evaporate to provide cooling," he said. "Dripping does not help."

In fact, he added, if you get too wet you risk hidromeiosis, when sweat pores become blocked, which makes you even hotter.

At least most races are held in the morning, when it is usually cooler and more humid, than later in the day, when it is hotter and drier.

Cold and humidity stresses the body less; you heat up less when it is cooler. Relative humidity may be greater on cool mornings, but what really matters for sweat evaporation is water vapor pressure. And water vapor pressure is lower when the air is cooler, meaning sweat evaporates faster.

Dr. Cheuvront said that if you have to choose between exercising in the morning when it is 60 degrees and 80 percent humidity, or in the evening when it is 90 degrees and 50 percent humidity, choose the morning.

Yet as challenging as heat and humidity are, people can acclimate. Blood volume expands, which reduces the strain on the heart from the increased demand for blood flow to the skin and muscles. And sweating increases - people who are heat adapted sweat sooner and more profusely, allowing their bodies to cool more efficiently.

For example, if you are not acclimated and run for an hour in 98-degree heat, your core temperature may go up to 103 degrees, bordering on the danger zone, said Craig Crandall, who studies heat acclimation at the University of Texas Southwestern Medical Center in Dallas. But if you are acclimated, your temperature might be 101 degrees after an hourlong run, which is well within the safety zone. Acclimation takes at least five days, Dr. Cheuvront found. He first asked participants to walk on a treadmill for 100 minutes in a room that was kept at 100 to 120 degrees.

On Day 1, Dr. Cheuvront said, they usually last 30 to 45 minutes. Then, he added, they will either request to get off the treadmill; collapse; or reach the safety-limit core temperature of 104 degrees, at which point they are stopped. By Day 5, just about everyone lasts 100 minutes.

It is possible to adapt even more. Dr. Cheuvront's subjects continued to improve when they walked on the treadmill in that hot room for five more days.

Some people naturally adapt to heat much more than others. But Dr. Cheuvront said he had never come across a person who did not adapt at all.

The key to acclimation, he said, is to exercise in the heat daily and to be sure you are sweating profusely - wearing extra layers of clothing can help if you are exercising indoors or in cooler weather. Given a choice between spending more time in the heat but exercising less intensely, or less time and exercising more intensely, it is safer to choose to go longer and work less intensely, he said.

Ms. Roth's impression that running was much harder than cycling in the heat was correct, physiologists say. And it is not just because there is more cooling wind when you ride. It is also because you don't cycle upright, so your heart has less of a fight against gravity to pump blood to skin. That is especially true in the heat, when blood vessels in the legs are distended and blood tends to pool in the feet, making the flow of blood up to the head even more difficult.

But no matter how much you train in the heat, it will never be easy, athletes and researchers say. So perhaps the best strategy is to just accept discomfort and slowness.

"Heat is the X factor," Ms. Roth said. "Sometimes you have to just forget it and move on."

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Fitting Heat and Humidity Into Your Workouts

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"From the beginning, my legs were not really moving," Ms. Kibet told The New York Times. That same day in similar weather and humidity, in Cambridge, Md., nearly 1,400 athletes raced in the Eagle Man Half Ironman - a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run.

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While the allure of the gym - climate-controlled, convenient and predictable - is obvious, especially in winter, emerging science suggests there are benefits to exercising outdoors that can't be replicated on a treadmill, a recumbent bicycle or a track.

You stride differently when running outdoors, for one thing. Generally, studies find, people flex their ankles more when they run outside. They also, at least occasionally, run downhill, a movement that isn't easily done on a treadmill and that stresses muscles differently than running on flat or uphill terrain. Outdoor exercise tends, too, to be more strenuous than the indoor version. In studies comparing the exertion of running on a treadmill and the exertion of running outside, treadmill runners expended less energy to cover the same distance as those striding across the ground outside, primarily because indoor exercisers face no wind resistance or changes in terrain, no matter how subtle.

The same dynamic has been shown to apply to cycling, where wind drag can result in much greater energy demands during 25 miles of outdoor cycling than the same distance on a stationary bike. That means if you have limited time and want to burn as many calories as possible, you should hit the road instead of the gym.

But there seem to be other, more ineffable advantages to getting outside to work out. In a number of recent studies, volunteers have been asked to go for two walks for the same time or distance - one inside, usually on a treadmill or around a track, the other outdoors. In virtually all of the studies, the volunteers reported enjoying the outside activity more and, on subsequent psychological tests, scored significantly higher on measures of vitality, enthusiasm, pleasure and self-esteem and lower on tension, depression and fatigue after they walked outside.

Of course, those studies were small-scale, short-term - only two walks - and squishy in their scientific parameters, relying heavily on subjective responses. But a study last year of older adults found, objectively, that those who exercised outside exercised longer and more often than those working out indoors. Specifically, the researchers asked men and women 66 or older about their exercise habits and then fitted them all with electronic gadgets that measured their activity levels for a week. The gadgets and the survey showed that the volunteers who exercised outside, usually by walking, were significantly more physically active than those who exercised indoors, completing, on average, about 30 minutes more exercise each week than those who walked or otherwise exercised indoors.

Studies haven't yet established why, physiologically, exercising outside might improve dispositions or inspire greater commitment to an exercise program. A few small studies have found that people have lower blood levels of cortisol, a hormone related to stress, after exerting themselves outside as compared with inside. There's speculation, too, that exposure to direct sunlight, known to affect mood, plays a role.

But the take-away seems to be that moving their routines outside could help reluctant or inconsistent exercisers. "If outdoor activity encourages more activity, then it is a good thing," says Jacqueline Kerr, a professor at the University of California, San Diego, who led the study of older adults. After all, "despite the fitness industry boom," she continues, "we are not seeing changes in national physical activity levels, so gyms are not the answer."

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While the allure of the gym - climate-controlled, convenient and predictable - is obvious, especially in winter, emerging science suggests there are benefits to exercising outdoors that can't be replicated on a treadmill, a recumbent bicycle or a track. You stride differently when running outdoors, for one thing.

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Most of us probably can't go more than a day without hearing something about exercise simply because it's probably one of the best tools we have to fight obesity, some types of cancer, diabetes... the list goes on and on.

What's sometimes confusing is what it actually means to exercise. What types of activities should you do? How do you set up an exercise program that fits your life, goals, schedule, and fitness level?

How much is enough?

Below you'll find a complete breakdown of exercise and all the components you need to set up a workout program that meets all your needs.

The Benefits of Exercise

It's always a good idea to remind yourself about all the amazing things exercise can do for you, both physically and mentally.

Not only is it motivating to remember why it's so important, it helps shore up the commitment you need to get up every day and move your body.

The wonderful thing about exercise is that you don't need much to get the benefits. Even just a few minutes a day can improve your health and well-being. Here are just some things exercise can help you do:

Just think about it. Exercise is the one thing you can do every day that you'll always feel good about. Even if it's just a five-minute walk, you'll improve your health and do something good for your body.

There are some basic principles that govern the world of exercise, and knowing them can help you set up and manipulate different components of your workout.

FITT is an easy way to remember the exercise variables you can manipulate to avoid plateaus and to keep your body challenged:

Frequency - how often you exercise

Intensity - how hard you exercise

Time - how long you exercise

Type - the type of exercise you're doing (e.g., running, walking, etc.)

When you work out at a sufficient intensity, time, and frequency, your body will improve (also called the Training Effect) and you'll start to see changes in your weight, body fat percentage, cardio endurance, and strength. When your body adjusts to your current FITT levels, it's time to manipulate one of more of them.

For example, if you've been walking three times a week for 20 minutes and you've stopped seeing improvement, you could change your program in one or more of the following ways:

Frequency - Add one more day of walking.

Intensity - Add short bursts of jogging, speed walking, or hill training.
Time - Add 10 to 15 minutes to your usual workout time.
Type - Do a different activity, such as cycling, swimming, or aerobics.

Changing any of these variables every four to six weeks can help you keep that training effect going.

In order to improve your strength, endurance, and fitness, you have to progressively increase the frequency, intensity, and time of your workouts. A simple way to stimulate your body is to try different activities. If you normally walk on the treadmill, try riding the bike which will use different muscles and allow you to burn more calories. If you've been doing biceps curls with dumbbells, change to a barbell.

Specificity

This principle is just what it sounds like. It means your workouts should be specific to your goals. If you're trying to improve your racing times, you should focus on speed workouts. If your main goal is simply health, fitness, and weight loss, you should focus on total body strength, cardio, and a healthy diet.

Make sure your training matches your goals.

Rest and Recovery

While we often focus on getting in as much exercise as possible, rest and recovery are also essential for reaching your weight loss and fitness goals. While you can often do cardio every day (though you may want to rest after very intense workouts), you should have at least a day of rest between strength training workouts. Make sure you don't work the same muscles two days in a row to give your body the time it needs to rest and recover.

The FITT Principle helps you with the broad view of exercise, but to really get that strong, fit, body, you need three major components. These include cardio, strength training, and flexibility training. Having all of these elements gives you a balanced exercise program that will help you build strength and endurance while working on flexibility, balance, and stability.

Knowing the guidelines for each component will help you set up the perfect exercise program.

Cardio exercise is any rhythmic activity performed continuously and can include activities like walking, running, aerobics, cycling, swimming, and dancing.

Cardio strengthens the heart and lungs, increases endurance and burns calories, which helps you lose weight. While you should always stick with a cardio program that fits with your fitness level, the general guidelines for cardio exercise include:

For health benefits, do moderately intense cardio 30 minutes a day, five days a week OR vigorous cardio 20 minutes a day, three days a week.

For weight loss, you may need to do 60 to 90 minutes of activity several days a week.

Working at a moderate intensity means you're working but still able to talk, which is about a Level 5 on this perceived exertion scale.

Keep in mind that you can also split your workouts throughout the day and get the same results.

Strength Training Guidelines

Strength training is another form of exercise that works the body in a different way than cardio. With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones, and connective tissue.

Strength training is just as important for weight loss as cardio. By lifting weights, you build lean muscle tissue, which raises metabolism and reduces body fat -as long as you're also watching your calorie intake.

The general guidelines for strength training are:

Choose eight to 12 exercises, targeting the major muscle groups (lower body, chest, back, shoulders, biceps, triceps, and abs).

For beginners, do one set of eight to 16 reps of each exercise to fatigue. More advanced exercisers can do two to three sets.

Train each muscle group two to three non-consecutive days a week.

Work each exercise through its full range of motion and use good form.

Strength Training Resources

While stretching is often the most overlooked exercise, it's one of the most important for keeping us agile as we get older. And, unlike the rigors of cardio and strength training, it's relaxing and it feels good.

Stretching can be done anytime throughout the day, but it's also important to stretch after your workouts, especially if you have any chronically tight areas. The guidelines for stretching are:

Stretch your muscles when they're warm (after your warm-up or, even better, after your workout).

Do static stretches with a focus on tight areas, such as the hamstrings and lower back.

Stretch a minimum of two to three days a week. Even better would be every day.

Stretch within your range of motion. Stretching shouldn't hurt.

Hold each stretch for about 15 to 30 seconds and do two to four reps of each stretch.

Don't forget that yoga workouts are a great way to both stretch your body at the same time you build endurance and promote relaxation and stress-reduction. Pilates also promotes flexibility along with core strength and stability. Both of these activities are a great addition to a traditional cardio and strength training routine.

Flexibility, Yoga, and Pilates Resources

Putting It All Together

All of these guidelines are great, but how do you put together a complete exercise program where you get your cardio, strength, and flexibility all at once?

There are multiple ways to set up a schedule, but this sample schedule shows how you might start if you're a beginner:

More about setting up a complete program.

While it's important to know basic exercise guidelines and principles, the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won't do you any good.

It's important to remember that motivation doesn't just happen. It's something you make happen each and every day. If you have multiple reasons to exercise, you'll always have something to get you moving, even when motivation is hard to come by. The hardest part of exercise is getting started. If you can get that far, you've won half the battle. Some ideas:

Remind yourself of your weight loss goals.

Think of a future event to get ready for (a wedding, a vacation, etc.).

Consider how much energy you'll have to get more things done.

Imagine how relaxed you'll feel after a workout.

Think of your exercise time as the only time you may get to yourself all day.

Remind yourself how good you'll feel by following through.

Promise yourself a reward for completing your workout.

Think of all the diseases and illnesses your workout could protect you from.

Remind yourself that this workout is necessary to reach your goal

Motivation Resources

The best way to exercise is to start with something simple and accessible. Try walking a few days a week and let that be enough until you're ready to try more activities. The important thing is to move your body as often as you can.
American Council on Exercise. (2003). ACE Personal Trainer Manual, 3rd Edition. San Diego, CA: American Council on Exercise. US Department of Health and Human Services. "2008 Physical Activity Guidelines for Americans."

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Most of us probably can't go more than a day without hearing something about exercise simply because it's probably one of the best tools we have to fight obesity, some types of cancer, diabetes... the list goes on and on. What's sometimes confusing is what it actually means to exercise.

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Regular exercise is one of the best things you can do for your health. It has many benefits, including improving your overall health and fitness, and reducing your risk for many chronic diseases. There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:

Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.

Strength, or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.

Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.

Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.

Fitting regular exercise into your daily schedule may seem difficult at first. But you can start slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine. You can work your way up to doing the recommended amount of exercise. How much exercise you need depends on your age and health.

Other things that you can do to make the most of your workouts include

Choosing activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.

Choosing activities that you enjoy. It's easier to make exercise a regular part of your life if you have fun doing it.

Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and don't overdo it.

Giving yourself goals. The goals should challenge you, but also be realistic. It's also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets.

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Exercise and Physical Fitness: MedlinePlus

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Regular exercise is one of the best things you can do for your health. It has many benefits, including improving your overall health and fitness, and reducing your risk for many chronic diseases. There are many different types of exercise; it is important that you pick the right types for you.

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Love Your Abs Routine With Katrina! | Tone It Up Love Your Body Series

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Join Karena and Katrina from Tone It Up for the Love Your Body fitness series! Sign up here: http://toneitup.com/blog.php?L-VE-Your-Body-Series-5657 Today's workout is all about abs! Katrina's Love Your Abs routine will tone and sculpt your entire core for that flat tummy look you love.

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Female Weight Training Versus Cardio Training

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Insane Strength Training Dumbbell Workout

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Full-Body Strength Workout  | Perfect Form With Ashley Borden

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Like this full-body strength workout? Thumbs up above and Subscribe: http://bit.ly/PQKgxk Get ready for an intense total-body workout! Ashley Borden's Full-Body Strength routine will give you an amazing toned, lean look. Grab a pair of dumbbells, set your timer to ten minutes, and prepare to sculpt your abs, arms, back and thighs.

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Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
By Mayo Clinic Staff
Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day - take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to hit the hay.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can be fun ... and social!

Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, boost your health and have fun. Aim for at least 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise.

Try to engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming. Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises.

Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercise efforts.

Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

See more In-depth

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You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life. By Mayo Clinic Staff Want to feel better, have more energy and even add years to your life? Just exercise.

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Dehydration happens when your body doesn't have as much water as it needs. Without enough, your body can't function properly. You can have mild, moderate, or severe dehydration depending on how much fluid is missing from your body.

Video Transcript

KidsHealth. : "Dehydration."; Merck Manuals. : "Dehydration."; NHS. : "Dehydration - Symptoms."; Mayo Clinic. : "Dehydration."; AudioJungle; Ablestock; ComStock; ThinkStock; Floresco Productions

Causes

It's normal to lose water from your body every day by sweating, breathing, peeing, and pooping, and through tears and saliva (spit). Usually you replace the lost liquid by drinking fluids and eating foods that contain water. If you lose too much water or don't drink and eat enough, you can get dehydrated.

You can lose more water than usual with:

You may not replace the water you lose because:

You're busy and forget to drink enough.

You don't realize you're thirsty.

You don't feel like drinking because you have a sore throat or mouth sores, or you're sick to your stomach.

Symptoms

Signs of mild or moderate dehydration include:

Signs of severe dehydration include:

Not peeing or having very dark yellow pee

Very dry skin

Feeling dizzy

Rapid heartbeat

Rapid breathing

Sunken eyes

Sleepiness, lack of energy, confusion or irritability

Symptoms for babies and young children can be different than for adults:

No tears when crying

Dry diapers for 3 hours

Sunken eyes, cheeks, soft spot on the top of the skull

Sleepiness, lack of energy, or irritability

Severe dehydration is a medical emergency and needs to be treated immediately.

Continued

Who's at Risk?

Anyone can get dehydrated, but the odds are higher for some people:

Babies and young children are the most likely to have severe diarrhea and vomiting, and they lose the most water from a high fever. The youngest can't tell you they're thirsty or get their own drink.

Older adults have less water in their bodies and often don't realize they're thirsty. If they can't get around very well anymore, they may not be able to get a drink easily.

People who are ill with a cold or sore throat may not want to eat or drink.

People with a chronic disease such as type 2 diabetes can pee a lot if the disease is uncontrolled. They also may take medicines such as water pills, which make them go more often.

People who are active outside in hot and humid weather sometimes can't cool down effectively because their sweat doesn't evaporate. This can lead to a higher body temperature and need for more water.

Sources

SOURCES:

MedlinePlus: "Dehydration."

Mayo Clinic: "Dehydration."

Johns Hopkins Medicine Health Library: "Dehydration and Heat Stroke."

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Dehydration happens when your body doesn't have as much water as it needs. Without enough, your body can't function properly. You can have mild, moderate, or severe dehydration depending on how much fluid is missing from your body. KidsHealth. : "Dehydration."; Merck Manuals. : "Dehydration."; NHS. : "Dehydration - Symptoms."; Mayo Clinic.

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"If I'd known I was going to live so long, I'd have taken better care of myself." - Leon Eldred

As I mentioned recently, I was a junk-food addict in my not-too-distant past, and ballooning alarmingly around the waistline. I was addicted to burgers and sodas and fries and pizzas and sweets and all the fast food you can think of and most especially chocolate.

Today, while I can't say I only eat wheat germ and fresh veggies picked right from my home garden, I generally eat healthier than I have ever done in my life.

How did I get from Point A (junk food junkie) to Point B (much healthier diet)? I'll let you in on my secret (and it's not a secret if you're one of the many people who discovered this already): I didn't go from Point A to Point B. It's more like Point A to Point Z, with lots of points in between.

Actually, that's the secret to any meaningful improvement, in my experience, but we'll just talk about eating healthy for now.

Today I'm a vegetarian (mostly vegan) and I try to eat lots of fruits and veggies and whole grains and nuts and beans. I'll admit that I still have burgers, though they're veggie burgers instead of fatty meat burgers, and I usually have them with whole grain bread or buns and lots of fresh veggies on them. And I don't use fatty mayo anymore, but Veganaise, which helps.

I also eat pizza, but it's not covered in sausages or pepperoni, but veggies. I still eat burritos, but I try to fill them with low-fat beans, veggies, salsa, instead of fatty stuff. I really really enjoy soy yogurt and fresh berries, whole-grain cereal with soy milk, oatmeal with berries and nuts. Mmmmm.

My point is that I don't deprive myself, but have learned to love foods that are at least a little bit healthier, and in some cases much healthier. I also don't miss meat at all, but the secret to that is the baby steps we'll talk about in this post.

The Problem With Most Diet Plans
New fad diets in books and magazines and the Internet are a dime a dozen. Some of them are actually pretty decent, but almost all of them have one single flaw that will make it very difficult for anyone to stick to them.

The flaw? They try to get you to change your entire diet at once.

That just doesn't work for most people. I've tried lots of diets, and for the first week, I'm extremely enthusiastic and determined. But such a drastic change in diet is hard to sustain, and soon you give in to temptation and then it falls apart. We've all been there.

The Power of Small Changes
The title of this post is misleading, and I'll admit that. Most people associate a "12-step program" with alcoholics anonymous or similar program, but this post isn't about those programs at all.

That it is about is making changes to your diet one small step at a time. Baby steps. The miracle of this is that we adjust to these small changes after a couple weeks, until they seem normal and we don't feel like we're depriving ourselves of anything.

Take meat for example. Let's say you wanted to become a vegetarian, and you cut out all meat from your diet completely. You'd feel very deprived, and you might have a very hard time. Most people wouldn't last very long - maybe a week or two at most - before caving in and eating meat and feeling guilty.

But let's say instead that you just started with beef. Well, at dinner tonight, you probably wouldn't notice much because you could have chicken or fish or turkey or pork - all the stuff you might normally eat. After a few weeks, going without beef would seem normal, and you probably wouldn't miss it much.

Repeat that process for pork, and soon you've cut red meat from your diet (assuming you don't eat much venison or buffalo or otter or whatnot). Then do chicken - this might be a difficult stage for many - and just eat seafood for awhile. After a few weeks of that, though, you'd get used to it. Next step is dropping seafood, and soon you're a vegetarian who doesn't miss meat one bit.

I'm not saying you need to become a vegetarian. I'm saying that small steps, taken a few weeks at a time, makes the process much easier. I've done it with meat, with fried foods, with sweets, with eating more fruits and whole grains, and many other food changes, and it's worked every time.

You get used to it, if you do it a bit at a time.

The 12-Step Program
Actually, what follows is just an example. You can use as many steps as you want, making whatever changes you want. This is just a sample of what can be done, to give you some ideas.

The rules:

1. Apply these changes, one at a time, until you get used to them. This will probably be 3-4 weeks per step. But in a year's time, you'll be eating as healthy as possible.

2. Focus as much energy as possible on each change for at least a couple weeks. Don't deviate if you can. Don't worry, you'll get used to it.

3. If it seems too difficult, make a smaller step instead. For example, instead of cutting out sweets, just cut out cakes and donuts. Smaller steps make things much easier.

4. Always replace bad food with healthy food that you enjoy. What I've given are just examples - everyone has different tastes.

OK, so here's an example of how this step-by-step process could work:

1. Eat fruits for snacks. If you snack on junk food during the day, have some fruits by your side at all times. When you're feeling hungry for a snack, eat a fruit. One of those bags of small apples is a handy thing - you can't go wrong with apples.

2. Drink water instead of soda. The only thing I drink (besides an occasional beer) is water. I'm not saying you need to do that, but try to cut out sugary drinks a bit at a time, replacing them with water.

3. Eat whole grain bread. If you eat white bread or bagels or whatever, replace them with whole-grain versions. Be sure to look at the ingredients - it shouldn't say enriched wheat flour, but whole grain. Also try to avoid breads with high-fructose corn syrup (actually, avoid that ingredient in anything).

4. Add fresh veggies to dinner. If you don't already, have some steamed greens with dinner. Cut out a less healthy side dish if you usually eat something else.

5. Cut out red meat. You can still eat poultry and seafood for now. You can later cut those out too if you want.

6. Make pizza instead of ordering. Homemade pizza is the best, and if you haven't made it yet, you should. The simple way is to get a ready-made whole-wheat crust, although making your own tastes even better. Start with the simple version, though, as you don't want to make things too difficult. For the simple version, just add some gourmet spaghetti sauce (not Ragu), cut up some veggies (I like tomatoes and mushrooms and spinach and olives, but you can use anything, even potatoes). Brush the veggies with some olive oil. You can add grated cheese or soy cheese if you want, though it's not necessary. Bake till it looks cooked. Mmmm.

7. Nuts instead of chips. If you normally snack on chips, try unsalted peanuts or raw almonds.

8. Soymilk instead of whole milk. Whole milk is fatty (not to mention the suffering done by the cows in modern dairy factories). Soymilk is much healthier. You get used to it after awhile, like all the changes on this list, but if soymilk is a problem at least drink 1% milk.

9. Whole grain cereal. If you eat sugary cereal, try a whole-grain cereal instead.

10. Berries instead of candy. This is a recent change of mine, and it's actually been much easier than I thought. I used to snack on chocolate candy all the time, but now I try to eat berries to satisfy my sweet cravings and it works!

11. Scrambled tofu instead of fried eggs. Scrambled tofu is a secret vegan wonder. Try this recipe.

12. Try some great veggie dinners. There are so many good ones out there if you haven't tried them. Try my soup or chili.

If you implement 12 changes, you'll probably be eating healthier than you ever have before. A great thing is that once you've done this, you'll probably keep going, to 20 steps and beyond.

"Be careful about reading health books. You may die of a misprint." - Mark Twain

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A 12-Step Program to Eating Healthier Than Ever Before : zen habits

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"If I'd known I was going to live so long, I'd have taken better care of myself." - Leon Eldred As I mentioned recently, I was a junk-food addict in my not-too-distant past, and ballooning alarmingly around the waistline.

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Yoga is a great way to work on your flexibility and strength. Just about everyone can do it, too -- it's not just for people who can touch their toes or want to meditate.

Some types of yoga are about relaxation. In others, you move more. Most types focus on learning poses, called asanas. They also usually include attention to breathing.

Yoga for Flexibility

Yoga poses work by stretching your muscles. They can help you move better and feel less stiff or tired.

At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.

Strike a Pose for Strength

Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abs. Poses that strengthen the lower back include upward dog and the chair pose.

When done right, nearly all poses build core strength in the deep abdominal muscles.

Better Posture From Yoga

When you're stronger and more flexible, your posture improves.

Most standing and sitting poses develop core strength, since you need your core muscles to support and maintain each pose.

With a stronger core, you're more likely to sit and stand "tall."

Yoga also helps your body awareness. That helps you notice more quickly if you're slouching or slumping, so you can adjust your posture.

Breathing Benefits

Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques.

But yoga typically isn't aerobic, like running or cycling, unless it's an intense type of yoga or you're doing it in a heated room.

Less Stress, More Calm

You may feel less stressed and more relaxed after doing some yoga.

Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.

Good for Your Heart

Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease, and people who've had a stroke.

Yoga has also been linked to lower cholesterol and triglyceride levels, and better immune system function.

Sources

SOURCES:

International Association of Yoga Therapists: "Health Benefits of Yoga."

American Council on Exercise: "ACE Yoga Study."

Sarley, D. The Essentials of Yoga, Dell, 1999.

SFGate.com: "Doctors study the health benefits of yoga."

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Yoga is a great way to work on your flexibility and strength. Just about everyone can do it, too -- it's not just for people who can touch their toes or want to meditate. Some types of yoga are about relaxation. In others, you move more. Most types focus on learning poses, called asanas.

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Bad Food & Healthy Alternative Foods | PsycheTruth Weight Loss & Nutrition Learn

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Fast Food Proven Addictive as Drugs | Junk Foods

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Worst Breakfast Foods & Healthy Alternatives for Nutrition & Weight Loss

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Juicing & Fasting ; Nutrition Psychetruth

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PsycheTruth Nutrition , Diet & Weight Loss

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What Not to Eat, Bad Food & Healthy Alternative Foods | PsycheTruth Weight Loss & Nutrition

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Exclusive Content!! http://www.patreon.com/psychetruth ↓ Follow Me! Social Media Links Below ↓ What Not to Eat, Bad Food & Healthy Alternative Foods | PsycheTruth Weight Loss & Nutrition Learn about the WORST foods for health and weight loss, and what NOT to eat as well healthy foods to replace them.

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Tufts University School of Medicine Filming

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Cornell University School of Agriculture

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Choosing Vegetarian: A How-to Guide For Eating Healthier

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A presentation by Michael Greger, M.D.. Choosing to eat vegetarian can be fun and easy! You've decided that the "whys" of a plant-based diet make sense, and now you need the "hows." Dr. Michael Greger gives a lively and entertaining multimedia presentation packed with practical advice on how to eat vegetarian or vegan, from meal planning to nutrition to the personal and social aspects of making the transition.

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Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it's Monday, chicken's for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect-even if our meals aren't that exciting, we know what we're going to eat.

That's what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we're actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what's on your plate.

Make Healthy Eating a Habit
Eating healthier doesn't have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don't expect too much from yourself too soon-it takes about a month for any new action to become habit.

Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes-realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you're ready to take the next steps.

Small Changes Mean Big Rewards
If you can't stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.

If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.

As you adopt this new style of eating, you will find that your food preferences will gradually change-when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!

One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:

Use mustard instead of mayo on your sandwiches. You'll get lots of flavor with much fewer calories and fat.

Select whole wheat bread over white bread. Be sure to read the label to ensure you're getting whole grains, not just colored white bread.

Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat. If you do choose to eat meat, pick lean ground beef, pork tenderloin or chicken breast instead of high-fat cuts of meat.

Substitute fish fillets for higher-fat proteins--and get a boost of omega-3s in the process. Added bonus: seafood often cooks quicker and more easily than chicken or beef!

Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays-or better yet, non-stick pans-instead of oil.

Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.

Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.

Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You'll still have the flavor but with fewer calories.

Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.

Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).

Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.

Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won't have the energy slump that comes after eating candy.

Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you're eating a full plate of food.

Eating a healthier diet doesn't have to mean deprivation. You don't have to cut out your favorite foods completely-you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!

You will earn 5 SparkPoints

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Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it's Monday, chicken's for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect-even if our meals aren't that exciting, we know what we're going to eat.

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We mentioned before that there is a reason restaurants play music while you eat -- music affects mood, and mood affects eating habits. Well, if restaurants are trying to use this to brainwash you into spending more, can you use it to your own advantage, diet-wise?

Totally. Researchers, apparently as part of an ongoing dare to see who could spend the most days in a restaurant, set up shop in a fast food joint and measured how much diners were eating from their meals by weighing their trays as they came and went.

After assessing the average amount of food eaten, the researchers tinkered with the restaurant's lighting and music, making both a few notches softer. Once more, they looked at how much food the people were eating. The difference was significant: Under the softer lighting and music, customers ate 18 percent less food (even though they ordered the same amount), consuming an average of 775 calories, compared to 949 calories. So why does this happen?

Bear in mind that those people didn't just eat less -- they were also more satisfied with the smaller amount they consumed. The diners rated their experience as significantly better than those who'd eaten under the usual brighter lights and louder music.

As it turns out, this isn't just a case of people wanting to get out of there faster when their senses are being assaulted from all directions, although that's certainly a factor. According to the researchers, since it's easier for you to enjoy your meal when your environment is calmer, you take slower bites and end up eating less overall. On the other hand, the lights and music stress you out so you eat more, and faster (note: fast food restaurants want you to leave quickly so it frees up a table).

So, if you're trying to lose weight, that gives you two options: Eat at fancy restaurants only, or start wearing thick shades and noise-cancelling earphones to Burger King.
XJ is a freelance writer who talks about writing on his blog and tweets whenever he can swallow his Internet social anxiety. For more ways you can trick yourself into being better, check out 5 Ways To Hack Your Brain Into Awesomeness. Or learn about 8 Health Foods That Are Bad For Your Health.

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5 Ways to Trick Your Brain into Eating Healthy

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We mentioned before that there is a reason restaurants play music while you eat -- music affects mood, and mood affects eating habits. Well, if restaurants are trying to use this to brainwash you into spending more, can you use it to your own advantage, diet-wise? Totally.

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When most of us think of calories, we think of how fattening a food is. In dietary terms, calories are the amount of energy that a food provides.

If we consistently take in more energy than we need, we will gain weight. If we take in too little energy, we will lose weight, fat, and eventually muscle mass.

The definition of a calorie is the amount of energy needed to raise the temperature of 1 gram (g) of water through 1° Celsius.

The type and amount of food we eat determine how many calories we consume. For many people on a weight-loss diet, the number of calories in a food is a deciding factor in choosing whether or not to eat it.

How and when we eat can also make a difference, as the body uses energy differently throughout the day. Our body's energy use will depend on how active we are, how efficiently our body uses the energy, and our age.

According to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and men from 2,000 to 3,000. However, this depends on their age, size, height, lifestyle, overall health, and activity level.

Fast facts on calorie intake and use

Recommended calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health.

Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women.

Eating a big breakfast could help with weight reduction and maintenance.

The brain uses around 20 percent of the energy used in the human body.

Factors affecting ideal calorific intake include age, bone density, and muscle-fat ratio.

A 500-calorie meal consisting of fruits and vegetables has more health benefits and will keep you feeling full for longer than a 500-calorie snack of pop

Recommended intake

Checking the calories is one aspect of following a healthful diet.

The 2015-2020 Dietary Guidelines for Americans recommend a calorie intake that ranges from 1,000 calories a day for an infant of 2 years to 3,200 for an active male aged 16 to 18 years.

As people get older, their metabolic rate slows down.

This reduces their need for energy. From age 19 to 25 years, the recommended intake for women is 2,000 calories a day, but after 51 years, this falls to 1,600.

Burning calories

For the human body to remain alive, it needs energy.

Around 20 percent of the energy we take in is used for brain metabolism. Most of the rest is used in basal metabolism, the energy we need when in a resting state, for functions such as blood circulation, digestion, and breathing.

In a cold environment, we need more energy to maintain a constant body temperature, as our metabolism increases to produce more heat. In a warm environment, we need less energy.

We also need mechanical energy for our skeletal muscles, to maintain posture and move around.

Cellular respiration is the metabolic process by which cells get energy by reacting oxygen with glucose to produce carbon dioxide, water, and energy.

How efficiently energy from respiration converts into physical-or mechanical- power depends on the type of food eaten, the type of physical energy, and whether muscles are used aerobically or anaerobically.

In other words, we need calories to fuel bodily functions, such as breathing and thinking, to maintain our posture, and to move around.

Tips

Here are some tips for burning energy and losing weight more effectively.

Counting calories is not just a matter of what we eat, but how much we burn, too.

1. Eat breakfast: A protein and healthy fat breakfast can keep you full for longer and help prevent snacking during the day.

2. Eat regular meals: This can help you burn calories more effectively and helps prevent mindless snacking.

3. Remember your "five-a-day:" Fruits and vegetables can be a tasty snack and they can bulk out your meals. They are high in nutrients and fiber and low in calories and fat.

4. Eat slow-burning calories: High-fiber carbohydrates, such as legumes, and healthy fats, such as avocado, take longer to release energy, so you will not get hungry as quickly.

5. Exercise: This can help burn off extra calories, and it can make you feel good. A brisk daily walk is easy for most people to do and costs nothing. Challenge yourself with a pedometer. For people who use a wheelchair, there are exercises that can boost heart health and strength.

6. Drink water: It is healthful, has no calories, and can fill you up. Avoid alcohol and sodas as these can easily provide far too many calories. If you crave sweet drinks, choose unsweetened fruit juices, or better still, get a juice maker.

7. Eat more fiber: Fiber, found in fruits, vegetables, and wholegrains, can help you feel full and encourage healthy digestion.

8. Check the label: Some items have hidden fats or sugars. "Ten percent less fat," might not actually mean very much less fat, and it does not necessarily mean that you can eat more of it or that it is really more healthful. If you are counting calories, the label will help you keep track.

9. Use smaller plates: Research indicates that portion sizes have increased over the last 3 decades, and this may contribute to obesity. Using a smaller plate encourages smaller portions.

10. Slow down: Eat slowly and rest between courses or extra servings, as it can take 20 to 30 minutes for your body to realize it feels full.

11. Make a shopping list: Plan a week of healthful meals and snacks, list the ingredients you need, and when you go grocery shopping, stick to it.

12. A little of what you fancy: Banning foods can lead to cravings and bingeing. Spoil yourself occasionally with a favorite treat, but in smaller amounts.

13. Get enough sleep: Sleep loss affects the metabolism, and it has been linked to weight gain.

14. Avoid eating 2 hours before bed: Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.

Activities

Here are some examples of activities and the calories they can help you burn in 30 minutes. The estimates are for a person weighing 125 pounds.

Food choice

Keeping calorie intake within certain limits will not ensure a healthful diet, as different foods have different effects on the body.

After consuming carbohydrates (carbs), insulin levels will rise significantly more compared with eating fats or protein. Some carbs in particular get into the bloodstream in the form of sugar, or glucose, much faster than others.

Refined flour is a fast carb, while legumes are slower. Slow-release carbs are better for body weight control and overall health than fast carbs.

A 500-calorie meal of fish or meat, salad, and some olive oil, followed by fruit, is more healthful and will stave off hunger for longer than a 500-calorie snack of popcorn with butter or toffee.

Daily needs

To work out how many calories you need, you need to know your basal metabolic rate and an activity factor.

Basal metabolic rate

One useful way of estimating BMR is the Mifflin-St. Jeor equation:

Men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5

Women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161

To calculate your BMR automatically, follow this link and enter your details into the calculator.

Activity factor

After calculating the BMR, multiply the result with an activity factor:

Sedentary lifestyle: If you do very little or no exercise at all, your daily calorie requirement is BMR x 1.2.

Slightly active lifestyle: If you do light exercise between one and three times a week, your daily calorie requirement is BMR x 1.375.

Moderately active lifestyle: If you do moderate exercise three to five times a week, your daily calorie requirement is BMR x 1.55.

Active lifestyle: If you do intensive exercise six to seven times per week, your daily calorie requirement is BMR x 1.725.

Very active lifestyle: If you do very intensive exercise twice a day, with extra heavy workouts, your daily calorie requirement is BMR x 1.9.

This will give a rough idea of the daily calorie intake you need to keep your body weight where it is.

The result is still not perfect, as the equation does not take into account the ratio of muscle to fat. A very muscular person needs more calories, even when resting.

Ideal body weight

As with calories requirements, an ideal body weight depends on several factors, including age, sex, bone density, muscle-fat ratio, and height.

There are different ways of assessing an ideal weight.

Body mass index (BMI)

Body mass index ( BMI) is one way of working out what a person should weigh. If you know your height and weight, you can use this calculator to find out your BMI.

However, it does not take into account muscle mass.

Imagine a top athlete who weighs 200 pounds, or 91 kilograms (kg) and is 6 feet, or 1 metre (m) and 83 centimeters (cm) tall. They may have the same BMI as an inactive person of the same height. The athlete is not overweight, but the inactive person quite possibly is.

Waist-hip ratio

Researchers have found that many people whose waist circumference is less than half their height have a longer life expectancy.

People with a smaller waist to height size have been found to have a lower risk of diabetes, cardiovascular disease, stroke, and other health conditions that are related to obesity.

An adult male who is 6 feet (183 cm) tall should have a waist that does not exceed 36 inches (91 cm).

An adult female who is 5 feet 4 inches (163 cm) tall should have a waist that does not exceed 32 inches (81 cm).

To measure the waist, measure half-way between the lower rib and the pelvic bone at the hip.

This measurement may be more accurate than BMI at determining a healthy weight. However, it is limited as it does not properly measure an individual's total body fat percentage, or muscle-to-fat ratio.

Diets

A wide range of diets claim to help people lose or maintain their body weight.

Check the nutrition label to make sure your food provides the right number of calories and other nutrients.

Some of these are safe and effective and help people lose weight and keep it off in the long term. Others are hard to adhere to, or when the person stops following the diet they put weight back on quickly.

To find out more, see our article on the "Eight Most Popular Diets."

The rankings for these diets were based on how many articles mentioned them favorably, how popular they were generally and which ones received the most positive feedback.

More important than counting calories is to eat a healthful and well-balanced diet that you can sustain long-term, for longer than 6 months. Equally important is to be physically active and to balance the calories consumed with the energy used each day.

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Calories: Recommended intake, burning calories, tips, and daily needs

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A calorie is an amount of energy that a particular food provides. Consuming more calories than needed will result in weight gain, consuming too few will result in weight loss. How many calories a person should eat each day depends on a variety of factors, such as age, size, sex, activity levels, and general health.

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Most health experts recommend that you eat a balanced, healthy diet to maintain or to lose weight. But exactly what is a healthy diet?

It should include:

Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)

Fat (found in animal and dairy products, nuts, and oils)

Carbohydrates (found in fruits, vegetables, whole grains, and beans and other legumes)

Vitamins (such as vitamins A, B, C, D, E, and K)

Minerals (such as calcium, potassium, and iron)

Water (both in what you drink, and what's naturally in foods)

Dieting or not, everyone needs a mix of those nutrients, ideally from foods. A good general rule is to use MyPlate, which makes it easy to envision just how much of each food type to include in your meal.

Fill half your plate with fruits and vegetables. Split the other half between whole grains and lean protein. Stick to your calorie "budget," because when you're working on losing weight, you need to burn more calories than you eat or drink.

Exactly how many calories you should get per day depends on your goal, your age, your sex, and how active you are. A dietitian can help you figure that out. Don't cut your calories too much, or your diet is going to be hard to stick with and may not give you the nutrients your body needs.

More tips:

Choose nonfat or 1% milk instead of 2% or whole milk.

Pick lean meat instead of fatty meat.

Select breads and cereals that are made with whole grains and are not prepared with a lot of fat.

You don't have to completely avoid all foods that have fat, cholesterol, or sodium. It's your average over a few days, not in a single food or even a single meal, that's important.

If you eat a high-calorie food or meal, balance your intake by choosing low-calorie foods the rest of the day or the next day.

Check the food labels on packaged foods to help you budget fat, cholesterol, and sodium over several days.

That's just the start of what you might want to know about nutrition for weight loss. Keep learning as much as you can, including the following terms.

Continued

Calories

Calories are a measurement, like an inch or a tablespoon. They note how much energy is released when your body breaks down food. The more calories a food has, the more energy it can provide to the body.

When you eat more calories than you need, your body stores the extra calories as fat. Even low-carb and fat-free foods can have a lot of calories that can be stored as fat.

Protein

Proteins help repair and maintain your body, including muscle. You can get protein in all types of food. Good sources include fish, meat, poultry, eggs, cheese, nuts, beans, and other legumes.

Fats

Your body needs some fat. But most Americans get too much of it, which makes high cholesterol and heart disease more likely.

There are several types of fats:

Saturated fats: found in cheese, meat, whole-fat dairy products, butter, and palm and coconut oils. You should limit these. Depending on whether you have high cholesterol, heart disease, diabetes, or other conditions, a dietitian or your doctor can let you know your limit.

Polyunsaturated fats: These include omega-3 fatty acids (found in soybean oil, canola oil, walnuts, flaxseed, and fish including trout, herring, and salmon) and omega-6 fatty acids (soybean oil, corn oil, safflower oil).

Monounsaturated fats: These come from plant sources. They're found in nuts, vegetable oil, canola oil, olive oil, sunflower oil, safflower oil, and avocado.

Cholesterol: Another type of fat found in foods that come from animals.

Trans fat: Some trans fat is naturally in fatty meat and dairy products. Artificial trans fats have been widely used in packaged baked goods and microwave popcorn. They're bad for heart health, so avoid them as much as possible. Look on the nutrition facts label to see how much trans fat is in an item. Know that something that says "0 g trans fat" may actually have up to half a gram of trans fat in it. So also check the ingredients list: If it mentions "partially hydrogenated" oils, those are trans fats.

Continued

Carbohydrates

Carbohydrates give your body fuel in the form of glucose, which is a type of sugar. Adults should get about 40% to 55% of their calories from carbohydrates. Most Americans eat too many carbohydrates, especially processed carbs, leading to obesity, prediabetes, and diabetes.

Some carbs are rich in nutrients. Those include whole grains, fruits, vegetables, and legumes.

Other carbs are sugary and starchy, and not high in nutrients. You should limit those, which include candy, pastries, cookies, chips, soft drinks, and fruit drinks.

Vitamins

Vitamins help with chemical reactions in the body. In general, vitamins must come from the diet; the body doesn't make them.

There are 13 essential vitamins. Your body can store vitamins A, D, E, and K, and it can be a problem if you get too much of them. Vitamin C and the B vitamins don't build up in your body, so you need to keep getting them regularly in your diet.

Minerals

Minerals, like vitamins, must come from the diet. Your body needs them, but it can't make them.

You need more of some minerals (such as calcium, potassium, and iron) than others. For instance, you need only small amounts of the minerals zinc, selenium, and copper.

What About Water?

Water has no calories or nutrients, but it keeps you hydrated. It also makes up 55%-65% of body weight. You can drink water or get it from foods that naturally have water in them, like fruits and vegetables.

Sources

SOURCES:

U.S. Department of Agriculture.

Academy of Nutrition and Dietetics: "Protein and the Athlete -- How Much Do You Need?"

CDC: "Protein," "Saturated Fat."

FDA: "Questions and Answers Regarding Trans Fat."

Next Article
Essential Vitamins for Women

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Most health experts recommend that you eat a balanced, healthy diet to maintain or to lose weight. But exactly what is a healthy diet?

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There's a lot of advice out there on how to eat healthy, and if we're being honest, it can sometimes feel like too much to think about. Especially when you're hungry (AKA always). Remember when you were a kid and eating was as simple as open, chew, enjoy? Yes, those were simpler times. Now, knowing how to eat healthy doesn't seem quite as straightforward. Between the diet fads, gourmet trends, and a rotating roster of superfoods, eating well has gotten, well, complicated.

In actuality, however, eating healthy doesn't have to be convoluted. What's important is that you stick to the basics, which is easy to do with these 25 commonsense tips. They'll show you how to eat healthy in a way that's easy to understand and actually kind of fun.

1. Get on board with the Mediterranean diet.

Eat like a tourist in Greece. The sunset over your office park isn't as stunning as the one over an Aegean beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in Athens, Georgia, as it is in Athens, Greece. All the heart-healthy fats, minerals, and antioxidants in Mediterranean foods like hummus, olive oil, and feta can help lower your risk for heart disease, says Susan Mitchell, Ph.D., coauthor of Fat Is Not Your Fate (Fireside).

"The front is all advertising," says Michelle K. Berman, R.D., of Fairfax, Virginia. Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph.D., professor of consumer science at the University of Wisconsin at Madison. Plus, checking the label is a great way to find out if there are unnecessary ingredients in something seemingly healthy. Because, no, bread does not need added sugar.

3. Eat whole foods-that is, foods that you could actually grow.

A potato comes from the ground, an egg from a hen. But where did that Pop-tart come from? "Unprocessed, whole foods will give you the most benefits," Berman says. Processing takes out nutrients such as antioxidants and fiber. What's worse is that a lot of processed foods tend to sneak in things that aren't really necessary like extra sodium and sugar. There's nothing wrong with indulging the occasional processed food craving (sometimes a bag of potato chips is too hard to resist!). But if you're trying to shop healthier altogether, be on the lookout for products that have been minimally processed.

4. Eat crunchy foods.

Snacks that offer a big, satisfying crunch when you bite into them-we mean apples, celery, snap peas and nuts, not chips- keep your mouth busy longer than food you slurp. "The more you chew, the slower you eat and the more time your body has to register fullness," Mitchell says.

When you sit down to a meal, try to savor every bite. Especially the first few, because those are the bites you're going to enjoy most. "There is a toning down of taste buds after the first few bites," says Linda Bacon, Ph.D., professor of nutrition at City College of San Francisco. That's not the only reason to take it slow while eating. It takes your brain about 20 minutes to realize your stomach is full. If you're throwing back food like there's no tomorrow, odds are you're going to accidentally eat past the full and wind up totally stuffed.

"Staying well-hydrated helps your body function properly, and it also helps make sure you don't overeat," Pam Bede, M.S., R.D. with Abbott's EAS Sports Nutrition, tells SELF. But it's not just that staying hydrated keeps you from overeating. According to Maxine Yeung, M.S., R.D., owner of The Wellness Whisk, sometimes you may feel hungry when, in fact, you're actually thirsty. Basically, no harm can come from drinking a glass of water.

Brigitte Zeitlin, M.P.H., R.D., C.D.N., founder of the New York-based BZ Nutrition, tells SELF, "Eating regularly throughout the day keeps your metabolism running at full speed, prevents dips in your energy, keeps you alert and focused, and [can help keep] your weight steady by preventing overeating at later meals." She and other experts recommend eating every three to four hours. If you don't, there are a number of unpleasant symptoms you may encounter.

Without the energy you get from things like carbohydrates, your blood sugar levels will likely dip which may lead you to feel sluggish and fatigued. And if you let yourself get to hungry, Rachele Pojednic, Ph.D., assistant professor in the nutrition department at Simmons College and professor at the Harvard Extension School, tells SELF that appetite-inducing hormones like ghrelin may even cause you to become shaky or sweaty.

8. Snack more often.

In between meals, go ahead and have a snack. "When you go too long in between meals without eating, it is difficult to go into your next meal in control and avoid overeating," Julia Levine Axelbaum, R.D., L.D., Bariatric Dietitian at NewStart Clinic, tells SELF. Of course, you'll want to be thoughtful about the kind of snacks you opt for. She explains that those that are high in protein, fiber, and complex carbohydrates will give you the energy you need to get through the day and keep you satiated from one meal to the next. On the other hand, those that are high in refined carbs and sugar will give you a sudden blood sugar spike that will eventually cause you to crash and feel even more tired.

9. Keep healthy snacks handy.

The easiest way to make sure your inter-meal nibbling stays on track is to have healthy snacks on hand for when hunger strikes. You can keep these nonperishable goodies in your desk drawers, or these energy-boosting nibbles in your gym bag. Simply keeping a bowl of fresh fruit on your kitchen counter will bring your snacking to the next healthy level.

10. Remove the constant temptation of the snack cupboard.

"Resolving to never eat a sweet again takes a lot of effort and can create a feeling of deprivation," Patricia Bannan, M.S., R.D.N., author of Eat Right When The Time Is Right, tells SELF. "A more realistic resolution would be to create an environment in which you can consume fewer sweets without having to rely solely on your willpower." If all you have to do is walk to your pantry, you'll grab a bag and attack it. But let's say you must put on your shoes, find your keys and drive to the store. Laziness will triumph. (Yes, sometimes sloth is a good thing!)

11. But definitely treat yourself from time to time.

Having a treat now and then is a great way to make sure your healthy eating plan stays on track. Now, you might be thinking, how can eating a piece of cake or a donut help my eating habits? By not making anything completely off limits, registered dietitians explain that you're less likely to wind up feeling deprived-which means you're also less likely to find yourself in a binge-eating episode.

12. When fresh fruit isn't an option, go for the frozen stuff.

Purchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don't default to a package of Oreos. "Frozen, canned and fresh fruit all have comparable amounts of nutrients," says Christine M. Bruhm, Ph.D., director of the Center for Consumer Research at the University of California at Davis.

13. Don't bother with "low-fat" or "diet" versions of foods you love.

When you're craving Chunky Monkey, no amount of fat-free ice treat will make up for it. "Diet foods leave you feeling hungry and cheated," says Paul McKenna, Ph.D., author of I Can Make You Thin (Sterling). Splurge on one scoop of the real deal and savor it. "You'll be satisfied physically and psychologically," McKenna says.

14. Choose real fruit over "fruit flavor."

Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in, Bacon says. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds. "Scientists create flavors using bacteria and call them 'natural,'" she says. Would you buy Bacteri-Os?

15. Actually eat dinner at a table.

As much sitting as we do, we rarely stay put during dinner. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients. Turn off the tube, step away from your desk and park the car before you dig in.

16. Watch out for beverages with lots of added sugar.

Brimming with vitamins! Bursting with energy! Store shelves are exploding with colorful, cleverly named drinks that sound healthy but are actually just sweetened water. Don't let the labels fool you, Berman says. If it's not plain H2O or regular coffee or tea, it's a treat. For a healthier sip, try lemon or mint iced tea or sparkling water with a splash of juice.

17. Don't assume all smoothies are healthy.

"A smoothie with only fruits and fruit juice is essentially dessert!" Rebecca Lewis, in-house R.D. at HelloFresh, tell SELF. Smoothies can definitely be a healthy meal option, provided you're using vegetables in addition to those fruits, and high-protein, high-fiber ingredients like almond milk and chia seeds. Unfortunately a lot of smoothies ( especially store-bought varieties) tend to pack in sugar. In fact, a small size at common smoothie stores like Jamba Juice can often contain more than 50 grams of sugar. To be sure you don't end up with a total gut bomb, consider making smoothies yourself. Or double check the ingredient list at your favorite shops and supermarkets.

18. Choose meat that hasn't been processed.

You don't have to hunt and skin your supper, but if your chicken has been molded into a nugget, who knows what you're really chewing. And when you choose meat that's been processed into sausage, strips or slices, you're downing sodium and preservatives instead of healthy nutrients, says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington at Seattle. Stick to unfussed-with cuts straight from the butcher.

19. When grabbing a bite on the go, choose simple snacks.

If all you have time for is a quick snack from the gas station or drugstore, know that you do have options, and if you know what you're looking for, it will be easier to find. When we asked registered dietitians to recommend snacks to buy at the drugstore, they tended to go for things like nuts and seeds that pack plenty of flavor (hi, wasabi chickpeas), plenty of protein, and not a whole lot else.

20. Cook at home more.

Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. "When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat," she says.

21. Create a meal plan.

According to Rebecca Clyde, M.S., R.D.N., C.D., blogger at Nourish Nutrition, "A weekly meal plan can help you eat better, save money, and time during the week," Creating a meal plan on your own, however, can be daunting. Maybe you want to sign up for SELF's New Year's Challenge, which includes 40 recipes, along with workouts and so much more.

22. Learn to love meal prep.

Much like planning out your meals, doing meal prep saves you a lot of time-which is super helpful when the going gets busy as hell. When it comes to meal prepping, there are a few things you'll need to get yourself started: The right storage containers (AKA a sturdy set of BPA-free Tupperware), a well stocked pantry, fridge, and freezer, and a couple hours to spare on Sunday night.

23. Pack up your leftovers right away.

Once you slice and sauté your way to a fabulous feast, you don't have to finish every bite. "We're conditioned to think that if we don't devour everything on our plate, we are misbehaving," McKenna says. But if you keep munching even after you're full, you are using your body as a storage unit. If there's enough left over for lunch tomorrow, pack it up and put it in the fridge. Otherwise, toss scraps in the trash. We promise we won't tell your mom.

24. Turn one meal into many.

Think of it like planning for leftovers. If you're going to make yourself dinner anyway, why not stretch it to get you through lunch a couple days this week, too? Here are some basic tips for turning one easy meal into a week's worth of lunches. Need more inspiration? Try these 17 dinners that make perfect lunch leftovers.

25. Cut yourself a break!

If you follow these rules most of the time but occasionally crave a fast food fix, a slice of pizza or a brownie, go for it. Enjoying your food isn't an exception to a healthy eating plan-it's an integral part. "We all have to relax a bit," Drewnowski says. "If you want fried chicken now and then, enjoy it!"

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25 Totally Doable Ways to Eat Healthy All Year

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There's a lot of advice out there on how to eat healthy, and if we're being honest, it can sometimes feel like too much to think about. Especially when you're hungry (AKA always). Remember when you were a kid and eating was as simple as open, chew, enjoy?

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A healthy diet can help people be strong and active, manage their weight, and lower their risk for certain diseases. Share this guide to help people eat healthy.

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Total Body Strength Workout for People who get Bored Easily

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1000 Calorie Workout Video - 84 Min HIIT Cardio, Total Body Strength Training + Abs, Fitness Blender

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How often to do this routine, how to combine it with our other videos, & all other information about this Fitness Blender 1000 Calorie Workout Video @ http://bit.ly/1yDRZDo Lose 16-24 lbs in 8 weeks with our 8 Week Fat Loss Programs - find out how @ http://bit.ly/13EdZgX We use PowerBlock's adjustable dumbbells, find them @: http://bit.ly/yDWK7V Follow Fitness Blender on Facebook @ http://on.fb.me/zDxh3R We just joined Instagram @ http://bit.ly/Rhulcj Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only.

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Whether you're interested in joining a vibrant online T1D community, in need of advice from someone who's been there or looking for educational tools to help you or your loved one manage the disease - JDRF is here to help.

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MyPlate | U.S. Department of Agriculture

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Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you're on a federal government site.