FitSugar

Diet Tip: Keep the Formula Simple

FitSugar — Wed, 02 Apr 2008 14:45:00 PDT

We read it time and time again, but one of the simplest rules of weight loss is often ignored: To lose weight, you need to expend more calories than you take in. There are plenty of dieting strategies to help you do this, from keeping a food diary to cycling calories. But the magical, yet simple, formula remains the same.

In a recent column on Yahoo Health, personal trainer Debbie Rocker elaborates on this quintessential weight loss equation with some common-sense reminders, which I can certainly use from time to time! To see Rocker's advice,

Rocker hammers home the equation with a few crucial points; here's more from the column:

Adding (more) exercise, and not changing your diet at all, will cause weight loss only if you are burning more calories than you are taking in . . . So if you are exercising enough to push the equation over to the deficit column (where you are basically in the red with calories - spending more than you are taking in), then you will begin to lose weight.

Reducing your food/caloric intake and not adding exercise will result in weight loss only if you have reduced food intake enough to tip the energy balance to the negative, whereby you are taking in less than you are expending.

Obviously, adding exercise and reducing your caloric intake, will make it more likely that your equation will swing over to the negative - the weight loss side. And of course, the greater the difference between intake and expenditure, the faster the weight loss (or gain, depending on which way the equation swings).

What do you think: Is it really that simple?

Source

Foodie Friday Link Time: How Wheat Contributes to Weight Gain

Susi May — Fri, 24 Feb 2012 11:44:20 PST

Three ways wheat can make you pack on the pounds - HuffPost Healthy Living
Should you skip the Skippy? Learn if peanut butter is good for you - Prevention
So many recipes to rock Greek yogurt - Fitness
Give your burger a healthy upgrade - Blisstree
All you need to know before buying dietary supplements - Shape
It might be time to rethink the formula for cutting calories and weight loss - Self
Boost your immune systems with tasty foods - Yoga Journal

Flickr User traveleden

3 Things to Monitor During Every Workout

Leta Shy — Sun, 15 Jan 2012 12:03:02 PST

Maintaining a workout routine can be mostly about having the motivation to get up and get out. Even so, you should also have a plan for what you should watch out for while you're sweating. To get the most of your workout, make sure that you're monitoring these stats while you exercise.

Heart rate: You should monitor your heart rate so that you are reaching your cardio goals, such as the right level of intensity in your workouts. It also helps to know what your max heart rate is so that you don't continuously overwork yourself - you should normally be working out at 60 to 90 percent of your heart rate unless you are sprinting or otherwise doing interval training. If you don't want to invest in a heart rate monitor, you'll have to do the math to find out your heart rate manually. Just make sure you're using the newer formula for determining your maximum heart rate; the old school "220 minus your age" formula isn't optimized for women. Learn how to calculate your maximum heart rate more accurately.

Read on for more stats you should be monitoring with every workout.

Top 3 Myths That Mess With Your Workout Results

Prevention — Mon, 24 Oct 2011 15:39:34 PDT

We are excited to share one of our fave stories from Prevention here on FitSugar!

You put in the time - and the sweat! So don't let these common misconceptions get you off track.
By The Editors of Prevention

Can you really blast more fat by working out on an empty stomach? Do you burn the same number of calories walking a mile rather than running? We asked fitness pros to weigh in on 5 of the most common exercise myths and tell us the real deal — so you can get the best results out of each and every workout.

Myth: You burn more fat if you exercise on an empty stomach

Reality: Don't expect any fat-melting miracles. When you exercise, your body burns both fat and carbohydrate calories. Recent studies show that working out on an empty stomach might burn a few more fat calories than when you work out an hour or two after eating — but total calorie burn is about the same.

And, based on research so far, that's what really counts when it comes to fitting into a smaller size. What scientists don't yet know is whether an increase in fat burn alone could help you lose weight faster or shed more pounds over time. So the choice about when to eat is yours.

More Misconceptions About Your Workout

There are two more myths, so keep on reading.

Do You Prefer an Outdoor Workout to Its Gym Twin?

Michele Foley — Thu, 22 Sep 2011 00:43:08 PDT

On my way to spin class last night, I decided to hightail it home. The evening weather was unusually warm, which inspired me to grab my bike and ride to the beach instead. The nine-mile bike ride wasn't as regimented - or intense - as a spin class, but I did get the payoff of spending sunset at the ocean. I also made sure to not treat it like a casual Sunday morning ride; I kept a fast pace on my way there, and, on the way back, I climbed a pretty steady incline. I also gave myself just a few minutes to enjoy the sunset while stretching - I didn't want to take too long of a break and let my heart rate drop!

The rowing machine, stationary bike, and treadmill are just a few of the gym machines that mimic outdoor activities. And while I always choose real life over being a gym rat, it's not a universal truth. There are many people I know who dislike the unexpected challenges that exercising outdoors can present - rainstorm, anyone? And, for people on a weight-loss program, the formulaic benefits of being in a class may far outweigh a beautiful sunset.

Where do you stand when in comes to your workouts?

DrSugar Answers: Adrenal Fatigue?

DrSugar — Wed, 08 Sep 2010 09:00:39 PDT

DrSugar is in the house! And she's answering your health-related questions.

Dear DrSugar,
I was researching my recent increased PMS symptoms and discovered they are a symptom of something that naturopaths call adrenal fatigue or adrenal exhaustion. Is this condition or something like it acknowledged in the medical community? Could it be a source of my problems?
- Tired and Confused

Well, I must admit this was a very interesting topic to research, as I had never heard of it before since it was not a subject that I learned of in medical school or residency training. So just what is adrenal fatigue? To learn more about it, keep on reading!