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For Connor Jaeger, who won the silver medal and set an American record in the 1500-meter freestyle at the 2016 Summer Olympics in Rio, fitness trackers are less about distance and strokes and more about calculating the full impact his workouts have on his bodynot only in the pool but also on dry land.

He started using the $500 Whoop Strap fitness tracker in December 2015 and wore it every day in preparation for the Rio Games. Geared toward elite athletes, the Strap doesnt track speed and laps but rather heart-rate data, which can be used to monitor the toll that swimming, cycling, and other activities take on the body. With info like that, you can adjust your training schedule to allow ample time for recovery between workouts.

When you're training cross-discipline, everything becomes a best estimate of what your aggregate workload is, the Olympian wrote in an email. Whoop helped us say definitively just how much stress our bodies were under and how the out-of-the-water workouts were contributing to it.

This raises an important shortcoming in swim-related trackers: They rarely monitor heart rate. Thats because the water interferes with the optical technology employed by most trackers, which uses green LEDs to detect heartbeats by measuring the light reflecting from your wrist. (Blood absorbs green light and reflects red.)

Another trade-off? The trackers rarely have displays, which means you have to use a mobile app to view the results of your workouts.

In fact, that explains in part why the Misfit Shine, the Moove Now, and the Fitbit Flex 2, which offer swim-related tracking, received less-than-stellar scores in our ratings despite having excellent water resistance. All lack the versatility of trackers with heart-rate monitors and screens.

Even Apple's swim-tracking smartwatchthe Series 2which has a touch screen and delivers on its promise of water resistance to 161 feet for 10 minutes, comes with the caveat that the heart-rate sensor may not function properly in the pool.

Garmin has ventured to solve this problem with specially designed heart-rate monitor straps (the HRM-Swim and the HRM-Tri) that fit snug against the wrist and pair with its Swim smartwatch.

Of course, if you're willing to forgo competing in the Olympics (or a triathlon), you may be perfectly happy with a tracker that counts breast strokes instead of heartbeats. In that case, you should look for a tracker that claims to be swim-proof.

And, just to be certain that it meets that claim, consult our ratings. To pass our tests, a swim-proof tracker must survive for 10 minutes in the dunk tank at the equivalent of 50 feet of water.

Originally posted here:
The Secret to Finding a Waterproof Fitness Tracker - ConsumerReports.org

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Lori Haverty (standing center) keeps her clients motivated at Tread on the Mill in Reading.

Much like the Talking Heads alt-rock classic, the knock on the treadmill is that its the proverbial Road to Nowhere. Thats not true. Though users arent actually going anyplace, theyre constantly moving toward their fitness goals.

Thats particularly accurate regarding the new wave a treadmill fitness classes. These sessions, lasting 45 minutes to an hour, combine cardiovascular efforts on a treadmill interspersed with strength training.

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The advantages of a tread fitness workout is really about time and efficiency for me, said Lauren Reardon of Reading. Im a busy single mom working full time. I dont have unlimited time to spend at a gym. This workout is the perfect mix of treadmill training along with a full-body floor workout that utilizes weights, bands, and my own body weight.

According to the Sports & Fitness Industry Association, treadmills comprise the largest selling exercise equipment category.

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Similar to spin classes the tried-and-true stationary bike treadmill fitness classes have helped super-charge this traditional piece of exercise equipment.

Treadmill fitness is interval training at its best, said Lori Haverty, co-owner of Tread on the Mill in Reading . Every five to 15 minutes, you transition between cardio intervals on the treadmill and strength-training routines on the floor. You efficiently strengthen all muscle groups, maximize calorie burn, and increase endurance. Like a spin class, we work together to the beat of the music and the room is thumping with positive energy.

Haverty and business partner Tiffany Freitas opened Tread on the Mill in December, complimenting a second studio Tread Cycle & Small Group Training also in Reading.

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When Tiffany moved back after 10 years in Los Angeles, we both knew this was something special and wanted to bring it to the North Shore, said Haverty. In LA, this is an incredibly popular workout. We did a lot of research there and brought the best elements to Reading with some of our unique brand to the classes.

However, these classes are available throughout eastern Massachusetts. The Orangetheory Fitness chain, for example, has studios in Brighton, Burlington, Danvers, Dedham, Marlborough, and Natick.

The great part about treadmill fitness is that it is great for all fitness levels, said Sabrina Checca, head trainer at Orangetheorys Natick studio. Whether youre running, jogging, or power walking, youre still getting a great workout in.

By wearing the heart rate monitor, youre able to tell if youre working hard enough, too hard, or not hard enough, said Checca. This helps you to adjust your speed and incline accordingly to whats best for you and your level of fitness.

Unlike using a treadmill at home, classes provide motivation, not only from instructors but other participants as well.

There are so many benefits of working out in a group versus solo, said Quincys Kina Coutavas, head trainer at Orangetheory in Dedham. First, it takes a very dedicated individual to push themselves as hard as you would when you have a coach watching you and other people moving around you. Some members really thrive on the competition. Seeing how far they can push themselves against others is a serious motivator.

For Lynnfields Kristen Elworthy, the class setting prevents any lapses in commitment.

I push way harder on that treadmill next to someone else than I would on my own, she said. No one is judging, but I think we all know when we see other people doing the work, its harder to slack off.

Readings Annette Najarian has had a similar experience.

Being in a group setting, working out alongside other people, you definitely feed off of the energy in the room, she said. Any age or fitness level can participate successfully setting, reaching, and even surpassing any personal goals with the support and encouragement of your instructors and peers. In any tread class, youll often see mothers and daughters working out together, husbands and wives, friends, neighbors, [and] co-workers.

Elworthy said the classes are designed to be inclusive, to help overcome any sense of self-consciousness.

I think a lot of people feel intimidated by these types of classes if they havent done them and dont know what to expect, said Elworthy. The biggest thing to emphasize is that youre going at your own pace. Theres encouragement to push yourself, but never pushiness from the instructors.

In addition to being cheerleaders, instructors keep the classes fresh by incorporating variety, both in the pace and in the routines.

Theyre always mixing it up, said Lisa Tango of Reading. Some classes may be more focused on the speed, others on the grade. They use intervals that make the time fly by.

An infectious soundtrack, said participants, is another bonus.

We believe in contagious motivation, said Haverty. Getting on a treadmill and running is boring. Going to a class with 25 other people, lights going, music pumping, and a great instructor preaching, is a blast.

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Treadmill + fitness will get your motor running - The Boston Globe

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For decades, the role of genetics has dominated cancer research. So it may seem surprising that a major breakthrough in cancer came about in a sports physiology lab at the University of Colorado, adjacent to Folsom Stadium where the Buffs play football.

But theres a link. Lactate the waste byproduct dreaded by athletes that has been mostly studied through the lens of sports could be a critical driver in the development and the spread of cancer.

Iigo San Milln, director of the sports performance department and physiology laboratory at the CU Sports Medicine and Performance Center at CU Boulder, is the lead author of a new study that takes a deep dive into the role lactate plays in cancer. The study shows that lactate is not only present, but also necessary, for every step in cancers development.

San Milln has teamed with renowned lactate expert George Brooks from the University of California Berkeley for the research.

Lactate, as were most familiar with it, is what builds up in the tissues and blood during exercise, and stiffens muscles. The newly published paper draws comparisons between what happens in athletes muscles during training and what happens in cancer development.

The responses to physical exercise and cancer have much in common, Brooks said.

Lactate is a signaling molecule and hormone that regulates different metabolic pathways in the body, San Milln explains. Itis always present in small amounts, he said. Whats crucial is that theres the right amount: When there is too much or too little, it can cause disease. During exercise, lactate is cleared out, but in cancer there is chronic disregulated production.

During high-intensity exercise, working muscles display many of the same metabolic characteristics as cancer cells, San Milln explained. Muscles take up large amounts of glucose, converting it to energy inside the mitochondria and churning out more lactate than the body can immediately clear.

Brooks research shows that healthy people can recycle that lactate for good uses fueling the brain, muscles and organs. However, in cancer, that recycling system breaks down, the authors suggest.

The paper was published February in Carcinogenesis. It expounds on research done almost a century ago by German scientist and Nobel laureate Otto Warburg, who discovered cancer cells take in a high amount of glucose when compared to normal cells. The cancer cells inefficiently convert far less of the glucose into ATP, or energy, converting about 70 percent of it to lactate as a byproduct, according to Warburgs observation. This phenomenon the first sign of a normal cell turning cancerous through abnormal cell metabolism is known as the Warburg effect. San Millns paper seeks to pinpoint why that happens.

The research may also help explain why exercise reduces cancer risks: The bodies of those who work out regularly may be conditioned to clear lactate more efficiently, San Milln said. Meanwhile, a sedentary lifestyle, combined with excessive sugar consumption, could stimulate lactate accumulation, triggering the metabolic misfiring that can ultimately lead to cancer.

San Millns research could also revolutionize diagnostic tools so that deregulated lactate signaling could help indicate cancer is developing.

He believes the medical community needs to rethink its approach to addressing cancer.

Genetics hasnt advanced much in the fight against cancer, or in understanding it, San Milln said. Years ago, we heard Were going to find the gene and turn it off, and cancer can be cured. But thats never happened.

San Milln thinks targeting metabolism could be a far more effective approach to understanding cancer. In fact, preventing and blocking lactate exchange and signaling within and among cells should, potentially, stop cancer, he said. As such, targeting lactate should eventually be a priority in drug development, which holds potential for future research.

Next up: San Milln will team up with University of Colorado Hospital to study the effect personalized exercise programs have on cancer patients.

Eventually, new drugs could be developed, he said, to interrupt the transport of lactate between cells.

We hope to sound the alarm to the research community that to stop cancer, you have to stop lactate, he said.

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CU study examines the role of lactate in cancer and why exercise reduces cancer risks - The Denver Post

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There are no treadmills humming. There are no weights clanking to the ground. There are no medicine balls smacking against the walls.

The only sound in the room is the smooth swish of water coming from a line of rowing machines and music blaring from the speakers.

Five minutes into the workout, 11 rowers were breathing heavily.

As exercises ramped up in intensity, their instructor offered words of encouragement: Dont give in. Remember, were all on the same boat.

By the end of the 30-minute class at First Row Fitness, participants were covered in sweat. They groaned as they clambered off the machines, still trying to find their footing on wobbly legs.

Rowing isnt new, but its slowly making a splash in the local fitness scene.

The exercise machines have long been left in the dust at big box gyms, surpassed in popularity by treadmills, the weight room and group exercise classes.

But in recent years, rowing machines have been reintroduced through fitness trends like CrossFit and Orangetheory the latter offers circuit-style fitness classes.

And within the last year, at least two local studios have debuted classes built around the rowing machine.

The exercise, which looks as if users are rowing a boat, is low-impact, increases the heart rate and works several muscle groups.

It was the right format for Carrie McDonalds Council Bluffs facility, First Row Fitness. McDonald, a longtime fitness instructor, wanted a workout for all fitness levels.

First Row Fitness, which opened at 623 W. Broadway in June, offers kettle bell and yoga classes, too. But rowing is the focus.

Rowing classes, offered three days a week, are always full with 11 participants. Attendees are a mix of men and women. The oldest client is 78.

I usually have a wait list on those classes, which is a good problem to have, McDonald said.

Over the past two years, rowing studios have popped up regularly in cities like Chicago and New York.

After visiting a New York studio, Trevor Fleming was inspired to open his own in Omaha. Dynamic Rowing, which opened a year ago at 14505 Grover St., offers seven rowing classes a week.

Like the Council Bluffs studio, Fleming uses water rowers at his facility. A water rower doesnt jerk or jolt the joints, he said. Thats good for individuals who are overweight, have arthritis, joint pain or injuries.

The concept behind water rowers is its ... replicating what you would actually get on the water: that full, smooth, consistent stroke, Fleming said.

Rowers sit on the machines with their backs straight, knees bent and fingers grasping a handle attached to the front of the machine. They kick off the rower, straightening their legs, while simultaneously pulling the handle to their chests. Rowers repeat the motion over and over, at different speeds and intensities, depending on the workout.

If using proper form, the exercise works 80 percent of the bodys muscles. The majority of the muscles worked are in the legs. It also helps strengthen the core, arms and back.

Fleming said his clients often find that its harder than it looks.

Fleming mixes in resistance training in his classes, which can accommodate between two and 10 participants. He said most classes fall somewhere in the middle.

During a Tuesday evening class, Kathy Rains and her classmate used the rowers and a TRX system, a pair of straps anchored to the wall that use gravity and body weight for resistance training.

The two women leaned back, holding onto the straps as they performed lunges, squats and pushups. The more reps they did, the more their arms started to quiver.

While Rains and a classmate rowed, Fleming crouched between their machines to offer advice: Catch your breath. Nice and slow.

Rains had been in boot camps on and off over the years. Once she tried rowing, she was hooked.

I like getting more bang for your buck, Rains, 51, said. It was something that really made me work, but I can go at my own pace.

In the eight months the Papillion woman has been rowing, shes lost 30 pounds. She also has more energy.

At the University of Nebraska at Omaha, rowing is a popular alternative to high-impact exercises, said Skyler Brooke, assistant director for fitness and strength programs. He said the machines are so in-demand on campus it can be hard to find one available.

Brooke has clients use the rowers while warming up because it works so many muscle groups. He said the exercise also can supplement other training.

Brooke also incorporates the rower into his high-intensity interval class on campus. Sometimes participants race on the machines or track how many calories they burn.

Rowing hasnt caught on everywhere. While most local gyms have rowing machines, few offer rowing-centered classes.

Many instructors credit the CrossFit craze with boosting rowings growing popularity. CrossFit gyms use the rowers daily for warm-up and cool-down routines. The machines are incorporated into different interval workouts about three times a week, said Jonathan Pingel, owner of CrossFit Papio.

The machines appearance on the Netflix series House of Cards helped, too.

Sales spiked at the water rower company after the shows protagonist Frank Underwood started using the machine, said David Jones, director of sales and marketing at WaterRower.

The company has been producing more than 1,000 machines a week to keep up with demand.

Patty Scarpello, who works out at First Row Fitness, spent nearly three decades doing the same workout: running and weight lifting. The Omaha woman now rows two to four times a week and takes other fitness classes. Since changing things up, shes gone from 48 percent body fat to 32 percent.

Josee Beier was new to the sport, too. The Glenwood, Iowa, woman used to do competitive weightlifting and bodybuilding in her 20s. She then took up bike riding and Jazzercise, although the latter bothered her knees.

Since she started rowing last summer, the 55-year-old hasnt had any injuries.

At first, I thought I didnt know if I could do this, Beier said. You get in a groove. Its a sport that anyone can do.

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Rowing workouts are making a comeback in Bluffs, Omaha - The Daily Nonpareil

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Interested in Losing Weight? En Espaol

What You Need to Know Before Getting Started Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.

A healthy weight loss program consists of:

We want to help you with each of these components.

Keep in Mind

Getting Started

How Do I Know Which Weight Loss Plan is Right For Me?

Key Behaviors of Successful Losers*

*From The National Weight Control Registry. See "Long-term Weight Maintenance" in American Journal of Clinical Nutrition, Vol. 82, No. 1, 222S-225S, July 2005.

Resources for Healthy Eating

Resources for Healthy Activity

Staying On Track with Your Goals

Setting realistic goals and tracking your progress are key to your success. In fact, research has shown that those who keep track of their behaviors are more likely to take off weight and keep it off. A reasonable rate of weight loss is 1 to 2 pounds per week.

These resources can help you set goals and monitor your progress:

Questions or comments? Contact Us

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Interested in Losing Weight? | Nutrition.gov

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By David Zinczenko

So you need to lose weightfast?!

Wouldnt it be great if life came with a magic remote control that made the bad parts speed up and the good parts slow down? You could hit FF at the beginning of every workday, and RWD at the end of awesome date. All the vacations, holidays and parties could move at the pace of a Kenny G song, and all the endless conference calls could spin by faster than Nicki Minajs hairstyles.

And right up there on the FF listweight loss. Sure, slow and steady may win the race, but who wants to plod along like a tortoise, especially when a warm weather getaway is right around the corner? Add these 7 super weight loss foods to your day to get your weight-loss goals on hyperspeed. All of them have been scientifically proven to fry flab in 6 weeks or less! Tighten your seatbeltin fact, youll soon be tightening every belt!

Get the Rapid Flat Belly Plan now and lose up to 18 pounds in just 15 days!

If youre not drinking green tea with your workouts, you might be wasting your time at that barre class. A study published in The Journal of Nutrition found that after just two weeks, exercisers who sipped four to five cups of green tea each day and logged 25-minutes at the gym lost more belly fat than their non-tea-drinking counterparts. What makes the drink so powerful? It contains catechins, an antioxidant that hinders the storage of belly fat and aids rapid weight loss. And thats not the only weight loss elixir out there: Discover more details and drop two sizes with these 4 Teas That Melt Fat Fast.

Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oilafter just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. A study printed in The Journal of the International Society of Sports Nutrition found that almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts. Fill up, but dont fill out: Use these Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat.

Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.

Get the Rapid Flat Belly Plan now and lose up to 18 pounds in just 15 days!

What if we told you that you could make 20 percent of your belly disappear this yearpoof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the avocado oil dietjust three tablespoons daily did the tricklost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these 8 Fatty Foods That Make You Skinny.

Its time to focus on your lentil health. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesnt include beans. Those who consumed the legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood-pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.

How would you like to take all the great weight-loss results youve just read aboutand double them? Thats what happens when you supplement your diet with a combination of vitamin D and calcium, according to a Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrientsfound in abundance in some yogurtslost two times more fat than the other group! To get similar results at home, start your day with one of these Best Brand-Name Yogurts for Weight Loss.

Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your bodys fat-burning performance. A study published in the journal Metabolism found that this warm-up tactic can help whittle your middleby up to an inchin just six weeks! The scientists attribute the powerful effects to the grapefruits fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.

Get the Rapid Flat Belly Plan now and lose up to 18 pounds in just 15 days!

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Foods For Rapid Weight Loss - Rapid Weight Loss Diet Plan ...

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When youre dieting, you may start the day with good intentions, only to have your willpower trail off during the night. But there are actually certain nightly habits that can keep you on track with your weight loss and health goals.

Fox News spoke to Sheah Rarback, a registered dietitian at the University of Miami Miller School of Medicine, and dietitian Jennifer Christman, a clinical nutrition manager at Medifast, for their tips on the best nightly habits for weight loss:

1. Eat a well-balanced meal for dinner. If you have a well-balanced meal full of carbs, protein, and fat, youll feel full longer and wont go to bed hungry, Christman told Fox News. And high-quality lean protein, such as fish, chicken, chickpeas or lentils, can help boost your metabolism and stimulate muscle growth and repair, she said, so you can keep burning calories all night long.

6 MORNING HABITS THAT CAN BOOST YOUR WEIGHT LOSS

2. Have a hot cup of herbal tea. Both dietitians recommended having a cup of herbal teawhich is naturally caffeine-free before bed. You can even make a nightly, relaxing ritual out of it, Rarback said. Try hot chamomile tea to unwind before bed.

3. Stay busy. Often, people overeat at night because theyre bored, Rarback said. As an alternative, try reading a book, taking your dog for a walk, or engaging in some other activity that will keep you from hitting the fridge, she recommended.

7 WAYS YOUR OFFICE MAY BE MAKING YOU FAT

4. Turn off your smartphone. Try not to check your phone or go on your iPad right before bed, Christman said. She explained that doing so can disrupt your sleep, which in turn can increase the amount of the hormone ghrelin in your body, making you hungrier.

5. Find ways to relax. Anxiety is another reason that people turn to food late at night, Rarback said. Try practicing breathing exercises or meditation in her nutrition counseling, Rarback often recommends the app Calm, which can lead you through a guided meditation.

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6. Floss and brush your teeth. When your teeth feel clean and minty fresh, you might think twice before mindlessly snacking, and instead ask yourself if youre actually hungry, Rarback said. So wash up and brush early on in the night to help reduce any snacking temptations.

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To lose weight, practice these 6 habits before bed - Fox News

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After losing 175 pounds together, Brian and Erin LeBlanc are enjoying their shrinking bodies and bulging wallets.

Shes still a carboholic, while he enjoys ice cream, but the Edmonton, Alberta, couple shed weight by eliminating most fast food, focusing on portion sizes and becoming passionate about exercise. They're saving money in the process.

Were happier than weve ever been, Brian, 30, told TODAY. Making the changes that we have has really allowed us to live life to the fullest.

Erin and Brian LeBlanc often went out to eat before they started their weight-loss plan.

He weighed 250 pounds when he decided to slim down two years ago. Erin, 31, joined his effort one year ago, topping the scale at 190 pounds. Hes since lost half his body weight and Erin has shed 50 pounds.

They did it by no longer going out to eat, minimizing alcohol consumption, and changing their grocery shopping habits steps that also allowed them to save more than $500 a month, they said.

Brian has lost 125 pounds, half his body weight, and Erin has lost 50 pounds. At Brian's heaviest, this belt would not fit around his waist and now, it can hold both Brian and Erin.

Here's their advice for weight-loss success:

The LeBlancs say one of the most powerful things they did was buy a food scale and weigh everything they ate. The scale should have a golden aura around it because its so magical, Erin said.

Once you start measuring and weighing what youre eating, its shocking how much you can underestimate what youre actually eating, she noted.

For me, it was just portion control, he added.

The couples basic motto is: calories in, calories out. You have a certain amount of calories in the day to work with, and you have to balance what you eat with how much you burn, otherwise youll gain weight.

After previous false starts, Brian believes this weight-loss plan stuck because he and his wife took the time every day to log and measure everything they were eating. Brian has been logging his calories for more than 640 days.

The couple used the MyFitnessPal app to figure out their caloric needs: During the weight-loss phase, they both ate about 1,300 calories a day. To maintain, Brian is now up to 2,200 calories and Erin tries to eat no more than 1,800.

For more inspirational stories, check out our My Weight-Loss Journey page

Erin describes herself as a carboholic who loves cereal and pizza, so cutting out carbs was out of the question. The couple still enjoys ice cream and potato chips, but in sensible portions.

Denying yourself those things that you really enjoy can be really problematic. In our experience, its been a recipe for disaster, Brian said. We still eat food that we enjoy; we just eat less of it.

When it comes to ice cream, theyll have half the serving listed on the label or about a quarter of a cup of ice cream. Theyll add half a slice of cake for a dessert thats about 200-250 calories.

Instead of having a whole Big Mac meal at McDonalds, Erin now enjoys a kid-size Happy Meal once in a while.

RELATED: After relying on comfort food, woman loses 100 pounds by remembering 3 easy tips

Brian tried running in 2015 and really liked it. Running clears his head, helps him deal with stress and makes him feel better, he said.

Erin? Not so much. I am not a runner, I dont get that runners high, she said. She even has a T-shirt with the slogan: I hate running. But she loves lifting weights, finding it rewarding and empowering.

The key lesson: Find an activity you like, look forward to and get satisfaction out of.

The couple eased off fast food slowly to make that change more manageable. Brian started running small distances and counting his steps; he now runs half marathons. Erin began going to the gym twice a week; she now goes almost every day. Pacing yourself is important, they say.

Go for very small, slow changes that built up over a long period of time to be sustainable, they advised.

The LeBlancs used to buy enough fruits and vegetables for a week or two and had the best intentions to eat those healthy foods, but would then get bored and go out and eat fast food instead. Erin estimates about 50 percent of their food would get thrown out, which is insane.

They now go to the grocery store two to three times a week and buy what they are going to eat in the next couple of days for maximum freshness and zero food waste.

Brian and Erin both grew up in places where food was a big part of the culture, with big, big servings for everyone. Their family still practices that food philosophy and its been difficult for some of their relatives to adjust to the couples new lifestyle.

When we go to visit, well say no, we just dont want to eat all that food, Erin said. Were not going to eat a giant plate of food just to make other people happy.

Follow A. Pawlowski on Facebook, Instagram and Twitter.

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Couple loses 175 pounds together: Their 7 lessons for weight-loss success - Today.com

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Trying hard to lose weight and gettingfrustrated if youre not getting any results? A lot of people are faced with the same issue. So why does this happen and what can be done to help you lose weight?

Usually, this happens because of a few glitches in your weight reduction technique. Thankfully, these are issues which you can easily solve.

Heres how.

You must be avoiding fats, which is a good thing. Margarine, specific cuts of meat, processed food and other such edibles are popularly known to contain dangerous saturated fats.

But among the whole arena of fats, there are some fats which are actually good for your health. Mono-unsaturated and poly-unsaturated fats do not contribute to obesity and should be consumed in a healthy diet.

These fats behave in such ways inside your body that your stomach doesnt feel hungry for longer periods of time. These fats also contribute to process vital vitamins inside your body.

Food items like avocados, nuts, coconut oils, and olives may be fatty, but they are good for your health. Salmon, mackerel and tuna also contain these good fats. These are foods that you can enjoy from time-to-time and stay healthy.

Fad diets are known to be highly ineffective and not a good solution for losing weight.

First of all, these diets are way too hard to keep up with. Secondly, even if you dosuccessfully keep up with these diets and lose lots of weight, all of the lost weight will come back once you resume normal eating. The catch with such low-carb diets is that they are perfect only if you wish to follow them for your entire life.

Fad diets are unhealthy due to many reasons. These diets disallow you from eating a lot of healthy food. In some cases, complete groups of food are restricted. These restrictions increase the chance of your body behaving normally when processing the energy.

So no, fad diets are to be avoided for healthy and long-lasting weight loss.

The first order of a healthy diet is to discontinue any sugar intake at all.After some time, doctors recommend that you start taking sugar but in monitored quantities.

The problem that arises here is that sugar is sometimes present in unexpected food items, that too in a hidden form. This hidden sugar intake adds to the monitored sugar intake in your body, exceeding the acceptable limits youve set for yourself.

For reference: Any product which has maximum 5g of sugars per 100g of serving is good to consume

Hidden sugar can be found in products such as:

Always get into a habit of making a note that before you start eating any such item, scan the ingredients list of these products and look for:

Theaforementioned items come into the category of hidden sugars.

The heading may not be comprehensible for you, but it is very important. Eating with peace means that you:

After following the above instructions, make sure that you take around 20 minutes to eat. Why? Because if your stomach informs the brain that it is full in around 20 minutes of eating, you cant speed up that process. But what you can do is that you can slow down your eating process. This way your stomach signals the brain that its full, and you havent overeaten till then.

Hormones like thyroid, insulin, and estrogen have a close connection with your weight. Increased hormonal levels above standard hormonal levels of these hormones can easily increase your weight.

If you are suspicious of any such hormonal balance, please dont hesitate to consult your doctor.

Never mistake consumption of calories with the loss of weight. Calories, even though they cause one to go overweight in high quantities, are still crucial for your body. The take away here is that enough amount of calories must be supplied to the body.

Low calories can cause a red alert inside your body, resulting in you having a slow and lagging metabolism rate which cant burn calories properly and optimally.

These effects can oftenmake you feel dizzy and cause an annoying bunch of headaches every day. More dangerous outcomes of such situations are that your body will stop listening to you.

Yes, your brain will stop responding to your calls of consuming less calories and before you can get a hold of it, you will find yourself binge-eating on high-calorie foods.

Drinking a lot of water to stay hydrated is a very healthy habit if you want to lose weight. Staying hydrated will boost your metabolism and cause it to process energy more efficiently.

If you feel like youre hungry, drink a glass of water immediately. If you really are hungry, the hunger will return after 15-20 minutes. If it doesnt return, youll realize that it was just thirst.

Try to avoid drinking caffeine rich drinks. They are very popular dehydrating agents.

Working people are always depriving themselves of sleep. Dont do that, it is an open invitation to unhealthy habits inside your body.

Sleep deprivation causes an increase in cortisol levels and it also increases the production of ghrelin. Cortisol is a stress hormone and ghrelin makes your body crave for high-fat and sweet food items.

Sleep deprivation will also decrease leptin levels, a hormone which signals the brain that youre not hungry yet. Sleeping is very important regardless of the fact that youre are trying to lose weight or not.

The brain has a special type of cache memory known as muscle memory. Professional musical instrument players (pianist, guitarist, violinist) are able to play their instruments without even looking at it. This skill is developed when the brain saves the muscle memory for each action and recalls it every time they play these instruments.

The same effect occurs when you follow the same set of exercises forever. The brain will record the muscle memory and soon, the body will not be challenged any more, your muscles will be doing minimal work and you will burn fewer calories.

Keep mixing up your exercise routine to keep your mind working hard on figuring out the right way of doing it, you wont lose focus, and you will feel that burn every time you exercise.

That sweet pain tells you that you have challenged yourself to your limits and burnt a lot of calories.

The body behaves strangely under stress. The levels of cortisol increase in our body. Cortisol is a hormone that saves up fats in your abdomen for later use.

So its important that you manage your stress to tone down the cortisol levels in your body.

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10 Reasons Why You Are Not Losing Weight Like You Should Be - PKKH

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Rates of obesity have been on the rise in the United States for all ages and genders, but there are a few groups of people that are affected more than others. Among adult men and women, the African American and Latino populations have substantially higher rates of obesity. Across the nation, approximately 38 percent of adults are obese, but the rate rises to 48 percent among African Americans and to 42 percent among Latinos.

Genetic predisposition, cultural differences and changes in diet, socioeconomics, and access to health care all impact the obesity rate, which is why its important to know which lifestyle changes can help you stay healthy. Start by making small, healthy changes to your diet every day, such as picking fresh foods such as fruits and vegetables and incorporating whole grain choices instead of white bread. Sleep can affect your emotional and physical health, and you should try to fit in at least six to eight hours of sleep a night. Exercise is also an important part of a healthy lifestyle, and you should aim for 30 minutes of activity, five times a week.

Obesity can lead to co-morbid conditions such as diabetes, cardiovascular disease, obstructive sleep apnea and many others. Making sure you eat proper portions and include the right variety of foods in your diet can be difficult, and often, the guidance of a dietitian can get people on the right track. Cone Health has an exceptional network of primary care providers and registered dietitians dedicated to helping patients develop and maintain healthy, balanced diets that work for them and fit into their lifestyles.

Spokesperson Background:

Janece Moore is a family nurse practitioner at Triad Internal Medicine Associates and a member of Cone Health Medical Group. She earned a bachelors degree in nursing from Winston-Salem State University in 2001. Janece also earned her masters degree in nursing with a concentration in Family Nurse Practitioner from Winston-Salem State University in 2012. She holds an American Nurses Credentialing Center certification and is a member of the local chapter, Greensboro Nurse Practitioner Association.

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Minority Health: Obesity - myfox8.com

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