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ARCHDALE Archdale Parks and Recreation is offering fresh air fitness classes in September.

Participants can choose from four different types of fitness classes for free and see which one they like best.

We really want to encourage our community to find an enjoyable form of exercise that suits them, Jocelyn Moon, programming coordinator, said.

The classes are for all ages and fitness levels. All equipment will be provided. They will be held Thursdays from 6-7 p.m. outdoors at the four-way stop on Park Drive between Randolph Community College and the Senior Center at Creekside Park in Archdale.

The schedule is as follows:

* Sept. 7 Yoga with Maria.

* Sept. 14 20/20/20 with Clairisa.

* Sept. 21 Zumba with Katie.

* Sept. 28 Line Dancing with the Archdale Boot Scooters.

If a rain cancellation is necessary, it will be posted on the Facebook site, Archdale Parks.

For more information, call 336-434-7315.

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Fresh air fitness classes offered - Asheboro Courier Tribune

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In honor of Labor Day, Inc. asked several Chicago athletes which teammate each views as the hardest worker.

Tarik Cohen, Bears: "The hardest-working person that I know, me being with the rookies, I feel like is Mitch Trubisky. Every time he's in a meeting I see him taking notes. It doesn't matter what kind of meeting we're in, he's always taking notes. ... If we're working out with him, he's pushing us to get that next rep, pushing us through the next sprint, just things like that."

Cre'Von LeBlanc, Bears: "I would have to say Tarik Cohen. He's a phenomenal kid. Loves football. Very excited, very enthused. The things he does on the field and how fast he can (LeBlanc snaps his finger) get to 10 yards is amazing. He's a video game. I like watching him, I like watching Tanner Gentry. I know what it's like being undrafted where you're scratching and clawing, fighting for reps, going hard every day. ... I don't think it's anything that (Cohen and Gentry) say, just the energy that they pick up from one another. If you see one guy going hard, balling, doing what he do ... it's like, 'Tarik made a play,' so probably Gentry, he's like, 'I gotta make a play.'"

Kahleah Copper, Sky: "I have to say (Courtney Vandersloot) and Allie (Quigley). They're like gym rats, always in the gym; last to leave or first one there. ... Sloot is a great leader for us. It's funny because I call her 'The General' because she keeps us in line and we go as she goes. ... She just laughs (at the nickname), she calls me 'Zero.' ... 'Zero' is just like an iso play that we run for me and I usually score on it, and she calls me 'Zero.'"

Stefan Cleveland, Fire: "(Goalkeeper) Matt Lampson, he works very hard. He's got the first spot right now, he's playing every game, but that doesn't slow him down at all. No sense of complacency that I've seen from him since taking over the first spot. ... His lifestyle really defines it for me. He stays to a very strict diet. Any training, he's focused the whole time, working very hard every repetition is so important to him. ... He's always working with diets, with different strength programs, trying to figure out what the perfect conditions are that he can create for his body to perform the best come Saturday. It's a never-ending process for him."

Kevin White, Bears: "One in particular, this guy right here, Markus Wheaton. He does anything and everything. First one in the building, last one out. He's always in the film room. You never catch him off guard. ... He just works really hard every play. He tries to help everyone even if you're competing against him or whatever it is. He's a team player. It's just great to have a guy like that."

Taylor Boggs, Bears: "The entire O-line. Everyone in the O-line inspires me. Olin Kreutz, he's the most inspiring former Bear. He was an animal for 14 years."

plthompson@chicagotribune.com

Twitter @_phil_thompson

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Chicago athletes reveal their biggest influences at 'work' - Chicago Tribune

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Happy holiday weekend! Before we send you off on your beach- and barbecue-filled Labor Day celebrations, we're going to catch up on some agency news from this final week of summer.

Without further ado

If you like pina coladas

Translation has been named the agency of record for the Saint Lucia Tourist Board, with a focus on creating a revitalized brand story and marketing strategy for the island. The agency's approach will include a look at Saint Lucia's natural assets and identity, rather than solely its beaches. New work should come in late 2017 or early 2018. Translation's appointment comes two months after the election of Saint Lucia Prime Minister Allen Chastanet to office.

Something's profitable in Denmark

Danish digital agency Dis/play has been acquired by AKQA, building out the WPP agency network's European operation and capabilities. Dis/play, which has more than 100 staffers across in Copenhagen and Aarhus, works with clients such as Amnesty International and Vestas on innovation, strategy, user experience, design and more. The deal with AKQA provides Dis/play with access to a much larger global network and resources, including 23 studios across the U.S., Europe, Asia and Australia.

Give a cluck

Arnold Worldwide has won the 2017 Brandathon, a 72-hour branding competition that pairs startups with creative agencies in the Boston area. The agency worked with Kulisha, a startup that provides a sustainable alternative to conventional animal feed. Arnold's repositioning, which included the motto "Give a Cluck," highlighted how Kulisha uses whole fried black soldier fly larvae as feed for chickens a diet that is healthier than grain, thus healthier for humans consuming chicken. (Sorry if you are reading this before lunch.)

Looking at tomorrow, today

Butler, Shine, Stern & Partners has hired David Eastman, previously global head of digital and CEO of JWT North America, as chief operating officer. The new role is meant to help the independent agency establish its next generation of leaders and continue to evolve its marketing services. Eastman, who also previously held the role of CEO at Agency.com and Omnicom's Zulu digital network, will work alongside BSSP Co-founder and CEO Greg Stern and Chief Creative Officer John Butler.

Feeling the heat

Muhtayzik Hoffer has scooped up Teri Miller, eight-year veteran of Deloitte-owned Heat, to serve as partner and managing director of the agency. Miller will handle day-to-day operations at the agency in addition to helping manage client relationships, growth and new business. Most recently, Miller served as director of marketing at Heat, and she also previously worked at Wieden & Kennedy and Goodby, Silverstein & Partners.

Bye, bye, Bill

Bill Maier is retiring from his eponymous agency, Maier True Communication, which he founded in May 1971. The executive leadership team of the business-to-business marketing firm will now include President I. Todd Russell; Exec VP-Creative Rick Mellon; and Exec VP-Finance Laura Kennedy. Additionally, the management team includes VP-Strategic Lead John Cook and VP-Creative and Technology Bryan Johnson. Some of the agency's clients include Cigna, Hubbell and Bridgeport, according to the company website.

Starlight, star bright

Starcom USA has appointed Kristina Lutz, previously an exec VP at iHeartMedia, to lead the agency's automotive business development and client partnerships. The news follows the announcement that Amanda Richman, president of investment at Starcom USA, is planning to leave the shop to join MEC/Maxus as U.S. of the newly merged agency. The agency has also promoted Danielle Gonzales and Karla Knecht, both to president/chief client officers.

All hail retail

FCB Chicago has acquired environment design firm Chute Gerdeman as a way to provide omni-channel retail marketing solutions for clients, including connected physical experiences. Columbus, Ohio-based Chute Gerdeman is becoming part of FCB's retail and shopper marketing division, FCB/RED. Prior to the deal, FCB/RED worked with third-parties on full-store environmental designs. The expanded retail operation will be led by Tina Manikas, president of FCB/RED.

Tweet of the week

Number of the week

45 million the number of Americans who do not read the news, which roughly translates to one out of five U.S. adults, according to new research from boutique tech PR agency Bospar and Radium Global Market Research. The data also showed that the older the adult is, the less likely he or she is to read the news either online or in print. For example, the study revealed that 28% of Americans 65 years and older do not read the news in either medium, compared to 20% of those 55-to-64 years old and 13% of 21-to-34 year olds.

Contributing: Meg Graham

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Agency Brief: Tropical Digs, Danish Deals and Chicken Diets - AdAge.com

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Butter, double cream, avocado - some of the richest, most delicious foods in the worlds are also the highest in fat.

But does that also mean theyre the most fattening? According to current wisdom, no.

30 min workout for your lunchbreak

This is a stark contrast from the consensus of even just 10 years ago, when we were all told to shun fat and supermarkets responded with shelves upon shelves of fat-free products.

In fact, the NHS still warns against having too much saturated fat in your diet because it raises cholesterol levels which can cause heart disease - the UK guidelines are no more than 30g saturated fat per day for men, and 20g for women.

But this seems to be behind recent research and current trends - sugar has replaced fat as public enemy number one, and weve realised that all the fat-free and low-fat products wed been consuming were laden with the sweet stuff to make up for the lack of fat.

And so fat is back in vogue. However theres also the risk that people will interpret this as meaning they can add an avocado to every meal and expect the pounds to drop off - that wont happen.

More and more health experts are advocates of high fat diets, and one of those is Zana Morris, author of The High Fat Diet.

Morris also runs three boutique gyms in London - The Library, The Clock and The Little Library - and she told me she could transform my body in just ten days if I followed her high-fat diet and worked out in the right way.

So I decided to try it out.

The plan is basically super low-carb, supposedly medium protein (although it seemed quite high to me) and high fat. It was not going to be easy.

On my plan, I couldnt eat any sugar or sweeteners, milk or yoghurt, fruit, bread or pastries of any kind, potatoes, pasta, rice, vegetables of any colour except green or white, sauces (except pesto and guacamole) or nuts (apart from walnuts and pine nuts).

Alcohol and all soft drinks apart from water were, of course, off the table too.

So what could I eat? Avocados, cream cheese, double cream, butter, coconut cream, all meats and fish (that don't have anything added), all green vegetables, nut oils, pesto, eggs and some cheeses (not the carbier ones like cheddar).

A food must contain 70 per cent of its calories from fat and have low carb levels to be considered fat on the plan, so feta, for example, counts as protein not fat.

I was meant to have up to 40g protein and at least 70g fat at breakfast; lunch would be 120g protein max, 70g veg max and 85g fat minimum; and for dinner, up to a sizeable 240g protein, 75g veg, and a minimum of 85g fat.

Its not a starvation diet, Zana told me, but if Im not hungry I shouldnt eat. In fact, she said many people drop down to two meals a day because what theyre eating is so rich and filling. Id be eating more calories than before, but supposedly losing weight. It sounded too good to be true.

Zana also warned me, however, that with this diet, cheating just a tiny bit could ruin everything. Gulp. So not even a sneaky mouthful of bread then? Or a splash of milk in my tea? Nope.

The reason for this is that even the tiniest morsel of sugar can offset everything and stop your body burning fat for a few days. I had been warned.

Its not a fat free-for-all either, sadly. Off the menu are man-made trans fats (eg. margarine), oxidised fats (eg. a packet of butter thats been opened and sitting in the fridge for weeks), vegetable oils and non-organic fat sources.

Zana says that by eating fat and practically no carbs, my body would burn fat - she likened it to adding logs to a fire to make it burn more. Eating fat doesnt trigger a rise in insulin in the body (like sugar does), so your body stops burning insulin as fuel.

This is where your body switched to a state of ketosis - yes, there are similarities with the currently very trendy keto diet - with the body turning to fat stores for energy.

Fat is also incredibly satiating. When most people embark on a low-fat diet in an attempt to lose weight, they end up hungry and dissatisfied with what theyre eating, thus end up craving sugary snacks. But this isnt the case with a high fat diet, which keeps your blood sugar stable too.

When most people lose weight, they sadly lose a lot of muscle as well as fat. So to combat this, Zana says you need to workout in a way that youre preventing muscle loss.

Retaining as much lean muscle mass as possible also helps you keeps the weight off afterwards - as you go about your daily life, muscle burns off roughly three times as many calories as fat does.

So strength training is key, as I was to learn in The Library and The Clock gyms. Its not just any weight training though, but high intensity resistance training.

On the plan, I trained five to six days a week, but crucially, each session was just 15-20 minutes long.

You work with big weights and have no rest time between exercises. If day one was legs, day two would be chest and back, and day three would be shoulders and arms. Each workout finished with abs too.

The diet kicked off with a cup of tea with double cream in. Yes, it was a bit weird. But not horrendous.

If I was at home, breakfast would be poached eggs, halloumi and avocado for breakfast, which was genuinely delicious.

Eating breakfast at work was a little tricker, but I got into the habit of making Zanas chocolate mousse: essentially, double cream whipped up with chocolate casein protein powder. This was actually a lifeline as it was the only sweet thing I could have - my sugar cravings did fade though.

Theres a lot of food-prep on the plan and you really cant take shortcuts - it turns out its really hard to find pre-cooked chicken that doesnt have added sugar.

Lunches consisted of salads mainly: lettuce, cauliflower rice, feta, chicken, avocado, pine nuts and broccoli, for example, or pesto courgetti with avocado, goats cheese, walnuts and green beans.

When it came to dinner, I found you could actually make pretty indulgent meals, and I thoroughly enjoyed them. A bun-less burger with avocado covered in melted boursin, perhaps, or you could have steak too.

Eating out, however, was an absolute nightmare. I found zero restaurants with items on their menu that would actually cater for the high-fat diet, and I hated having to be so fussy.

The best I could do was insist my friends and I go to burger restaurants where I would have bun-less burgers and salad with added avocado and no dressing.

Socialising was generally a bit of a nightmare - I hated not being able to have cocktails and puddings with my friends, but I suppose one plus-side is that my bill was cheaper.

A typical high fat breakfast

Similarly, not being able to tuck into Colin the Caterpillar with my colleagues at work wasnt much fun, but I suppose thats the way with any diet.

It also took me a few days to learn my portion sizes were too big and I also wasnt meant to be snacking in between meals - I certainly wasnt going to be going down to two meals a day as Zana suggested. I was starving!

It did become clear to me that fat does fill you up for a certain amount of time, but it doesnt leave youbloated like carbs do.

Two days in and Id lost three pounds, which was extremely motivating. I was craving fruit like mad though.

By the weekend - days six and seven - all I wanted was a glass of prosecco and a pizza with my pals. I wrote in my notes: Feels good to be healthy but is definitely less fun. This diet is boring. Weekends are rubbish when you cant eat or drink. Its ruining my social life. (I have been known to have a melodramatic side.)

However, my face looked slimmer and less puffy, which couldve been down to not drinking as much as anything else. My skin looked great, which I do think was thanks to the fat, but I didnt suddenly feel super fit.

By day nine, my trousers felt looser and my colleagues said I looked slimmer.

The workouts were extremely tough. As in, I-cant-do-it-makeup-melting-dripping-with-sweat-collapsing-on-the-floor tough. I regularly left the gym feeling slightly like I wanted to throw up, cry or faint. But on other occasions I came out feeling strong.

Any fitness expert will tell you not to measure your progress with the number on the scale, but we as a society are a bit obsessed with doing so.

Needless to say, I was chuffed to have lost seven pounds in ten days. Perhaps more importantly though, my body fat percentage had dropped four per cent.

Incredibly, I started to see the slighted bit of ab definition too and lost at least an inch all over my body.

The results of the diet are pretty astounding, but as with any quick weight loss programme, the question is: did I keep it off?

Well, largely, yes. Ive put on a few pounds in the weeks after, but my weight tends to fluctuate around a couple of pounds anyway. Zana actually recommended I switch to a low-fat diet afterwards if I wanted to continue losing weight, which was puzzling.

Theres a lot you can learn from the diet, but following it strictly just isnt practical, especially if you want to have a social life.

Its also an expensive diet to follow - lean meats, avocados and pine nuts sure do add up.

But would I do it again if I wanted to quickly trim down for a holiday or social event? If I was really desperate, probably yes.

You really can lose fat by eating fat, as long as you do it right.

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Is a high-fat diet the secret to burning fat? - The Independent

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Abraham's goal was more about her general health than weight loss. "I had days here where I would eat three different kinds of meat, and that grossed me out," she told me. "When you're in the kitchen, you're always eating when you're not hungry. Why not cut this weird amount of meat out of my diet?" It's only been a month since Abraham quit meat cold-turkey, but the results are clear: "I just feel better when I leave at the end of the day," she said.

"Life is too short for such a restrictive diet, especially for a Delish editor," Lindsey Ramsey, Delish's managing editor, wrote. But completing Whole30 is kind of like wearing a badge of honor in 2017. It's the fad eating plan ("diet" is a four-letter word to Whole30's founders) of the year. "I felt like it be would be a cool thing to try since I'd read so much about it," Ramsey explained to me in an email. "My birthday is right after the holidays, so it's more than two months of constant eating and drinking."

Ramsey's reset meant a month of chocolate-filled, cheese-topped, candy-stuffed dishes flaunted in her face. There was even a day she had to bite into then spit out a dozen chocolate truffles for a photo shoot, but it paid off: "I ended up losing 11 pounds in 30 days," she revealed. "I've never lost weight like that from any kind of lifestyle change."

Ramsey has made half-hearted attempts to start up Whole30 again, but they never stick, so she's employed what she refers to as "the famed two-bite rule of tasting Delish food." It's exactly what it sounds like: two bites, then you walk away. Her kryptonite: "My weakest moment is anytime the kitchen makes anything chicken Parmesan."

Test Kitchen Assistant Makinze Gore lasted about two months at Delish before devising a plan. "I was snacking all day long, and when I would get home at night, I was never hungry for dinner," she wrote in an email to me. And snacks, by Delish standards, aren't nutritionist-approved hummus and veggie cups or a handful of nuts. They're three bites of cake instead of a whole slice or a banana pudding dip because there's fruit hidden in there somewhere.

Chelsea Lupkin

Gore did something brave, something no Delish soul had done before. She didn't just cut out a food group; she stopped munching altogether. "I don't eat anything not one bite of anything we make after 2p.m.," she explained. It was more preventative than a weight-loss solution. "I certainly didn't want to start gaining weight, so I stopped snacking before I had the chance!" Gore wrote. Despite the occasional mess-up, Gore says the shtick's working: "It's a random rule and a random time, but it has helped a lot to cut back on the constant snacking."

"I fell asleep during a documentary my wife and I were watching and woke up to her saying, 'We're vegan now!'," Video Producer Jonathan Boulton confessed. He stuck with it since the New Year's resolution he'd made a couple weeks prior to "not be the Delish garbage can anymore" wasn't working. If you think a life without bacon and cheese sounds torturous, Boulton doesn't disagree: "I have to take a walk outside the kitchen pretty much any time they come in front of me," he laughed.

But the true test came a week after he went vegan. Boulton got sent on shoots to Disney World and Waco, TX a.k.a home of the freakishly giant turkey leg and the mecca of all things barbecue, respectively. Don't feel too sorry for him: Boulton found love in a hopeless place. Disney doesn't exactly cater to herbivores, but they've got more options than you'd think. And he ranks the vegan grilled cheese from Cheddar Box, a food truck at Waco's Magnolia Market, as one of the top things he's eaten this year. "It was actually a super awesome experience," he said. "I learned so much about things that I could eat or make that I didn't even realize were vegan."

At this point, Boulton has shed 30 pounds and a tiny sliver of self control. "I broke veganism on camera, with a ridiculous barbecue hamburger in Miami," he laughed.

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How Delish Editors Keep From Gaining Weight While Working At A Food Website - Delish.com

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After a hot run, how can I replace the fluids and electrolytes that I lose?

RW HALF & FESTIVAL: Race with the Runners World editors this October for an experience like no other.

Thirst is a signal from your body that you do not have enough fluid on board. For most runners, weight loss is equal to sweat loss, so six to seven pounds of weight loss per hour is a very high sweat rate.

If you remember the saying, a pint's a pound the whole world round you can use your weight loss to develop a fluid replacement plan.

RELATED:5 Expert Tips to Find the Best Sports Drink for Your Body

The average sweat rate is about two pints per hour, with a range of less than a pint to as much as eight pints per hour across the broad spectrum of normal runners.

Watch how to keep your water bottle cool longer on hot summer runs:

This wide range of sweat fluid loss makes it impossible to give a standardized fluid replacement recommendation for runners, as the person who sweats just one pint an hour will have considerably different fluid needs than someone like you, who sweats much more heavily. A runner who replaces too much fluid is at risk of exercise-associated hyponatremia, a life-threatening medical condition.

On the flip side, a runner who sweats heavily and does not adequately replace fluids during activity loses intravascular blood volume, reduces the ability to transfer heat from the working muscle to the body surface, and is at increased risk for exertional heat stroke (also a life threatening condition).

Finding a balance between sweat loss and safe fluid replacement is a conundrum distance runners face. Someone who sweats a pint or two per hour can usually use thirst as a guide to adequately replace fluid and avoid drinking too much during a workout or race.

A runner with a high sweat rate, however, should confirm the weight loss over several runs and in different temperature conditions, and develop a plan for fluid replacement during runs.

To feel better after runs, you probably need to replace more than 16 ounces of fluid. Most runners can easily absorb about two pints of fluid per hour during exercise, so increasing your intake may help with your post run thirst.

RELATED:8 Extreme Athletes Share How They Exercise Outside Even When Its Sweltering

You will probably have to split that quart of fluid into three or four smaller portions over each hour of your run. Sodium may also be beneficial, so using a sports drink (such as Nuun) during your runs may help. But because youre losing upwards of six or more pounds on your run, you will need to replace the rest of that fluid loss before your next run.

To start, make sure to ingest a couple of pints immediately following your run. Most foods are about half water so plan to eat a meal with extra fluid within a couple of hours. Then plan consistent fluid and meal intakes throughout the remainder of the day until your thirst subsides and you are urinating freely. This will let you know its safe to go for another run.

Runners with high sweat rates must also choose wisely when it comes to racing and training distances. If you weigh 160 pounds and lose six pints an hour without replacement, you will be down about four percent of your body weight at the end of an hour, which is generally tolerable.

However if you are out for three hours without replacing any fluids, you will lose about 11 percent of your body weight, which would put you in a severely dehydrated state and could lead to problems.

Replacing six pints over the three hours would still leave you more than five percent dehydrated and put you at greater risk for heat stroke and collapse.

Training your body to tolerate higher fluid volume ingestion while running will help you replace fluid while you are training and racingconsider getting a hydration vest, which holds more water, and drinking a bit more during your runs.

High sweat rates can be a safety risk, so it is important to know your sweat rate and your individual limits for safe running.

* * *

Get answers to questions on health, injuries and sports medicine from runner-friendly physician William Roberts, M.D. If you have a question for the Sports Doc, please ask it on our Health & Injuries forum.

Originally posted here:
I'm Dying of Thirst All Day After a Long Run. What's Happening? - Runner's World

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GETTY

Have you ever caught yourself mindlessly shovelling food into your mouth when youre not even hungry? If the answer is yes, this five-minute weight-loss trick could help you beat the bulge.

Mindful eating the idea of savouring and appreciating your food isnt a new thing but recent studies have shown the true benefits of the simple practice.

People who eat mindfully are able to lose weight with minimal effort, according to multiple studies. But how do you do it?

Click through our gallery on the best ways to burn calories without exercising

1 / 10

Chew gum - A super-easy way to burn some extra calories is popping a few pieces of gum now and then. The act of chewing keeps your jaw muscles moving, andnot only will you be burning caloriesyoull stop yourself from consuming more calories.

One expert revealed her simple tried-and-tested tip to eating mindfully the sultana exercise.

Charlotte Thaarup, an Australian clinical mindfulness consultant and director of The Mindfulness Clinic, revealed the five easy steps:

1. Take a sultana and spend five minutes using your five senses with it2. Feel it in your hand3. Smell it4. Taste it, rolling it around your tongue and noticing how it feels between your teeth

GETTY

The mindfulness consultant claims the simple trick could help you refocus your mind and stop you from binging on unhealthy food.

Whether you want to lose weight, call a truce in the war with your dear body, change your relationship with food, or reduce your daily stress by making healthier choices, Charlotte told the Mail Online.

When we think of eating disorders, anorexia and bulimia immediately spring to mind.

However, eating disorder charity Beat suggest that out of all people with an eating disorder, 10% suffer from anorexia, 40% suffer from bulimia and 50% suffer from binge eating and EDNOS (eating disorders not otherwise specified).

The National Centre for Eating Disorders suggest that approximately 12 million people in the UK suffer from compulsive overeating

GETTY

Click through our gallery on the best ways to burn calories without exercising

1 / 10

Chew gum - A super-easy way to burn some extra calories is popping a few pieces of gum now and then. The act of chewing keeps your jaw muscles moving, andnot only will you be burning caloriesyoull stop yourself from consuming more calories.

Here are nine other ways you can attempt to curb overeating by becoming more mindful at meal times:

1. Chew 25 times2. Feed yourself with your non-dominant hand3. Eat every thing with chopsticks for a week4. Put your fork down between each bite5. Take your first bite with your eyes closed6. Try to identify every ingredient in your meal7. Put your food on a plate8. Sit at a table9. Keep a food diary

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Shed belly fat fast with this simple five-minute trick - Daily Star

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If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking baby stepsnot giant leapsis the best way to get lasting results. (Lose up to 25 pounds in 2 monthsand look more radiant than everwith Prevention's new Younger In 8 Weeks plan!)

A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2 more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University.

We've uncovered 15 simple steps (with proven results) that will show you exactly how to lose weight by helping you move more, eat less, and look and feel better than ever. Add just one or two a week to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter in a few months. Even better: Once these healthy habits become second nature, they'll benefit you for a lifetime.

MORE: The 25 Best Diet Tips Of All Time

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How To Lose Weight With Just 15 Teeny Tiny Changes

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With so many get ripped yesterday and lose 50 pounds by tomorrow schemes out there, its tempting to keep looking for that easy way to lean out. But, even extreme plans that seem to work for a while are fraught with trouble. The reality: If you really want to be a slimmer you, youll be making some habit changes in terms of how you eat and move. Lifestyle changes are the best way to improve health and manage weight long term, says Donald Hensrud, M.D., M.P.H., director of the Mayo Clinic Healthy Living Program and editor of The Mayo Clinic Diet Book and The Mayo Clinic Cookbook.

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The good news: If you really want to succeed, you wont be going on a diet. When someone undertakes a program with the typical approach to diet, they do something thats very restrictive and drudgery but they think, If I can just do this until I lose the weight, Ill be fine. Hensrud says. But if its negative and restrictive, its temporary. The potentially less-good news (if youre resistant to change): You will likely have to modify what you eat, how much you eat, or (probably) both.

Accept that calories count. Hensrud says. This is basic, but there are many fads out there that say they dont. By the numbers, one pound of fat equals 3,500 calories. So in order to lose a pound per week, youd have to reduce your calorie intake by 500 calories a day. This doesnt mean that you need to count every morsel that goes into your mouth (though if youre into that sort of thing, feel free). Rather, you need to understand calorie density versus nutrient density. Foods that are calorie-dense tend to be high in fat (after all, there are 9 calories per gram of it) and/or full of empty caloriesas in, ones that dont provide much nutrition (sorry, French fries, candy bars, and soda). On the other hand, nutrient-dense foods have lots of good vitamins and minerals for their calorie load. The best ones also have fiber, protein, and/or good fat content, which will keep you fuller longer (which is another reason that sugar-laden juice should probably be limited). Hello, veggies, fruits, whole grains, lean fish, chicken, beans, and nuts.

* Vegetables are particularly nutrient dense, especially those that are vividly colored, like dark greens and bright red tomatoes. Greens like kale and cruciferous veggies like broccoli and Brussels sprouts are high in fiber, which will fill you up.* Fruit is a great choice, too, and though it is higher in sugar, the fiber content tends to offset that in terms of preventing a blood sugar spike. The color rule applies here, too, with brilliant berries leading the pack in terms of nutrient density. Still, watch your portions if your main goal is weight loss.* Whole grains are fiber-rich and provide necessary nutrients such as B vitamins and magnesium, and yes, even protein. Wheat, oats, and brown rice may be most common, but get creative with quinoa (a particularly good source of protein), amaranth, buckwheat, and teff.* Lean fish, such as wild-caught salmon, rainbow trout, and sardines are low in mercury and high in Omega 3s and, of course, protein.* Boneless, skinless chicken breast is one of the best bangs for your buck in terms of protein content, with 27 grams in a 4-ounce serving.* Beans are both low in calories yet very filling, being high in fiber and protein (hows that for nutrient-dense?). Top choices include black beans, kidney beans, lentils, and chickpeasbut really any are worth your while.* Nuts are best enjoyed in moderation on account of their relatively high fat content, which makes them more caloric ounce for ounce than other healthy picks. Stick to the serving sizes (usually an ounce) and youll reap the benefits of their wide array of nutrients and the satiating abilities. Especially good picks are almonds, cashews, and pistachios.

OK, so youre not dieting. That means that, yes, you can actually have those French fries. Just probably not every day. Consider quantity as a sliding scale, from limited fries and candy to unlimited veggies, and fill in from there with moderate portions of meat and beans (for protein), whole grains, and low-fat dairy. (The government is onto something with that whole MyPlate thing.) An extreme example: If someone ate only 600 calories of jelly beans a day, yes, theyd lose weight, but not support their health, says Hensrud. But theyd be pretty hungry and unsatisfied once the 60 or so jelly beans (or 150 smaller Jelly Bellys) were gone. (Note: Were also not suggesting 600 as your target calorie count, but you get what were saying.)

7 bad habits that keep getting you sick

* Candy. Kinda a no-brainer, since its either all sugar or sugar and fat. Still need your sweet fix? Get down with fun sizeand stick to one at a time.* Pastries. A combo of sugar, fat, and refined flouryeah, not so great for the waistline. And, unfortunately, that danish containing apples or the pie made of blueberries arent any better.* Deep-fried...anything. Oil soaking into those potatoes and breadings might taste great but its not filling and certainly won't help you towards your weight loss goals.* Chips. Ones that are fried or cheese-powder-coated certainly dont scream good for you, but even the ones that purport to be healthy by being baked or made of, say, sweet potatoes, still are mostly empty calories.* White bread. The grains have been de-germed, rendering white bread fairly nutrient-sparse. Many are fortified (for that reason), but its generally better to get your nutrients from their natural, original source.7 bad habits that keep getting you sick

As noted, deprivation doesnt work long term. Thats why Nathane Jackson, CSCS, RHN, a health and wellness coach and founder of Nathane Jackson Fitness, recommends his clients follow the 80-20 rule: 80 percent of your calories should come from fresh, whole single-ingredient foods that you eat in largely the form in which they grow in nature (produce, meat, nuts, etc.). The other 20 percent can be of the more processed variety, in which he includes foods that have a place in a healthy diet, such as whole-grain bread. Of that 20, he says 5 to 10 percent can be from the junk food column. But dont have chocolate or ice cream in the house, he says. Rig the game so you can win, rather that relying on willpower. If you want it, you can go get it, but make it an effort to do so.

After reading all that, you may still think you have some major dietary changes to make. Before you freak out, start by taking inventory of exactly what youre eating, including portion size. An app like MyFitnessPal can make logging easier, with its extensive database, barcode scanner, and memory of most-used foods (were creatures of habit, after all). If youre not good at estimating how much you ate (and studies show that most people arent), measure your food until youre better at eyeballing it. And dont ignore the calories you drink (soda, juice, beer), which Jackson says are easy ones to cut down on right off the bat. Once you know where youre starting, you can make changesslowly. Try adding one more serving of fruit and one more of veggies, and one less of meat each day, suggest Hensrud. Gradually, the goal is to have the nutrient-dense foods you add crowd out the calorie-dense ones you should limit, so you can eat plenty of food and feel full but consume fewer overall calories.

When it comes to weight loss, what you eat (and dont eat) is far more important than your exercise plan. However, the more you move, the more calories youll burn, which will set you up for greater success. Also, youll develop fitness habits that will be essential for maintaining that weight loss once you reach your goal. If youve been totally sedentary, that means starting by getting up off your duff more. Set a timer to go off every 50 minutes and stand up, walk around, move a little. Studies have shown time and again that people who are naturally thinner move moreup to two hours a day. This timer deal will get you there.

Should you exercise when you're sick?

Just like you wont overhaul your diet, you dont need to suddenly become a gym rat. Were aiming for sustainable activity here, so if you go from zero to five days a week at the gym, eventually youre going to burn out. A more manageable goal, Jackson says, is to ramp up your activity slowly, starting with a half-hour walk every day. Then, he suggests some strength training two to three times per week to retain muscle as you lose fat. Choose multi-joint movements like squats, pushups, overhead presses, and rowsyour biceps are a small muscle, so they dont burn a ton of calories, Jackson saysand allow yourself plenty of rest between sets at first. Working out too intensely at first can affect your appetite and energy, so finding a balance is key, he says. A great circuit could include two or three sets, with 8-12 reps each and a few minutes rest between, of the following exercises:

* Squats* Supported Rows* Step-Ups* Overhead Presses* Glute Bridges* Incline Pushups

Once some of the weight is gone and youre feeling stronger, you can increase your strength-training intensity, taking shorter breaks between the exercises, which will increase the aerobic benefits. You may also add in one or two higher-impact cardio days, such as incline walking or running, cycling, or rowing. Start with steady-state workouts, where you go at the same pace for a half hour to 45 minutes, then play with intervals of exertion and recovery, which are higher intensity and have more calorie-burning benefits. Keep the higher-impact portion shorter than the recovery at firstsay 30 seconds or a minute on, 1 to 3 minutes offand then gradually decrease the recovery. When youre ready, you can then increase the push until youre at even time.

Chronic sleep deprivation can wreak havoc on your weight-loss efforts. Your hunger hormones reset when you sleep, too, so if youre deprived of quality and quantity sleep, youre behind the eight ball when you first wake up, and more likely to crave junk food and carbs, Jackson says. Sleep is also when your muscles repair post-workout, so its even more important to get enough once youve started your workout routine. Quantity is good, but quality is also important, Jackson says. Sleep hormones are naturally released around 8 or 9pm, so by going to bed at 10 or so, youll feel more replenished because youll have slept during the window for best quality.

Stress is another factor that can adversely affect your weight-loss efforts. When under stress, your body also releases cortisol, says Jackson. When stress is chronic, youre fighting an uphill battle to lose weight. Further, exercise itself is actually stress on the body, which is why its also important to have a balance of different intensities of training. He recommends meditation, conceding that at first most of his clients roll their eyes. But you dont have to be a monk sitting on a mountain in Tibet. Take 20 minutes a day to relax and breathe and focus. (Check out these Men's Fitness cover guys who meditate for more motivation!)

10 ways to win the war on colds and the flu

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Mornings are tough the struggle starts as soon as you get out of bed and things can take a turn for better or worse from there. It's especially difficult for busy parents, juggling multiple schedules and routines. It can seem nearly impossible to find time for YOU, but it's important that you do.

Starting your day with a healthy, balanced breakfast will kick things off on a positive note and set you up for weight-loss success.

Try to wake up roughly 15 minutes earlier to make breakfast for yourself. Eating a balanced breakfast, full of healthy protein, fats and carbs will give you the energy you need for the day. If you skip it, your body will think it's in starvation mode.

Small ways to boost energy, get healthy skin and reboot your brain Play Video - 4:10

Small ways to boost energy, get healthy skin and reboot your brain Play Video - 4:10

While studies about whether or not eating breakfast will aid in weight loss are mixed, NBC News nutrition editor Madelyn Fernstrom, RD, noted that eating a healthy meal first thing will set you up for success by:

Drop 10 TODAY: Joy Bauer shares creative breakfast options Play Video - 0:54

Drop 10 TODAY: Joy Bauer shares creative breakfast options Play Video - 0:54

Fernstrom provided a few grab-and-go breakfast ideas, if you're too rushed to eat first thing in the morning:

For more tips on weight-loss success from people who have done it and kept the weight off! check out TODAY's My Weight-Loss Journey page.

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Why breakfast is important for weight-loss success - Today.com

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