That's Fit

When it comes to weight loss, there are a lot of gimmicks out there. But That's Fit readers know this: Gimmicks never work, and sometimes they can leave you with more weight to lose than when you started. The other day, however, a friend told me about an idea that sounds gimmick-y, but is actually just a new way of looking at solid, time-tested advice.

It's called the 5 and 30 plan. The idea is easy -- eat a minimum of five fruits and vegetables a day and get 30 minutes of moderate exercise. Essentially, the plan reduces calories, increases fiber, improves nutrition and ensures daily physical activity. But at the same time, it sounds pretty simple.

It's not a diet, it's a way of life. And this week, I'm going to try it on for size.

Photo: richardmasoner, Flickr

Day 1: Eight o'clock at night, I suddenly realized that I'd completely forgotten to exercise. I'd taken my kids out for a long bike ride earlier in the day -- which is probably why I forgot -- but that doesn't count as exercise for me. My 4-year-old goes slow enough that I do more pedaling backwards than forwards.

Since my bike was still out, I jumped on it for a fast and furious ride that made both my thighs and lungs burn. I was enjoying myself so much, I didn't notice the clouds rolling in and got stuck three miles from home in a downpour. Still, soaked to the skin or not, I tasted the sweet victory of breaking a sweat and reaching my goal for the day.

Thirty minutes isn't hard, and it can even be broken down into several shorter workouts over the course of they day.

Photo: Watermelon is a sweet summer treat. sxc.hu

Day 3: If you're trying to build a five-a-day habit (or even better, more!), summer is the time to do it. My fridge is overflowing with fresh tasty produce: Lettuce and green onions from the garden, fresh-picked strawberries from the farmers market, melon, every color of pepper, cucumbers -- you get the idea.

An easy place to start is incorporating just one fruit or veggie into every meal or snack. (If you're not a snacker, aim for two servings at every meal.) Today, I ate two small plums with my breakfast smoothie, a whole bunch of carrots and cucumbers with hummus for lunch, and I had a big bowl of fruit salad -- cantaloupe and watermelon -- with my grilled turkey sandwich (also topped with romaine and tomato) for dinner.

I don't like to spend a lot of time at a hot stove in the summer, so these simple meals worked perfectly for me.

Photo: miky jpeg, Flickr

Day 5: Today was one of "those" days. I missed breakfast due to an early appointment, and I ended up at a fast food restaurant for lunch. I'd love to report I ate a salad, but honestly, lunch looked more like a chicken sandwich and a few stolen fries from my kids.

So by 3 p.m., I'd neither exercised nor eaten any fruits or vegetables. Days like this can be dangerous to people like me -- all-or-nothing thinkers. Old me would say, "Well, I blew it today so I might as well start over tomorrow." But there's no reason why one mistake has to lead to a whole day's worth of overeating.

So dinner was light, mostly fresh fruits and vegetables -- probably not five full servings, but the best I could do. And I was back out on my bike after dinner. And just to make up for that chicken sandwich, I added in 10 minutes of ab work when I got home.

Photo: sxc.hu

Day 7: For some reason, biking was my workout of choice this week, a switch for me since I'm usually a walker. But in just seven days, I can already see some small changes. My legs don't burn quite so much, and my usual route just doesn't seem long enough anymore. What this proves to me is what I already know (but it's still fun to see it in action): Consistency really is key.

The same goes for the fruits and vegetables, I think. Tonight, during a family trip to the ice cream store, I passed up the treat for some fresh blueberries I knew I had waiting for me at home. Eating fresh produce at every meal has helped keep me satisfied, making it easier to say no to sugary treats.

Photo: sxc.hu

It's time to decide -- is this a healthy habit that can be realistically worked into day-to-day life?

• Piece of cake! I can definitely work this into my daily routine.
• Not my cup of tea. This is harder than I imagined. Still, I plan to stick with it and do my best.
• Nuts! This seems nearly impossible to keep up. But I'll definitely do it whenever possible.

This week was great, so easy and so simple. Like I said back at day one, this plan isn't rocket science -- it's what most of us should be doing anyway. What I like about it -- especially for someone who's new to a healthy lifestyle -- is that it's a simple guide that leaves a lot of room for personal choice.

For instance, take five fruits and vegetables a day. The world is full of fruits and vegetables. The choices and combinations are nearly endless. Because of the season, I ate most of mine fresh. But a better cook than me could have incorporated them into delicious, healthy recipes.

Like I said, it feels like a gimmick, but really, it's just good, old-fashioned advice.

Photo: sxc.hu

Want to make the 5 and 30 challenge work for you? Here are some simple tips to get you started:

• If you're brand new to exercise, start small. Think 5 and 10 challenge instead, and work your way up.
• That 30-minute workout can be broken into two to three smaller workouts if time is short.
• Choose an exercise you love, so you look forward to it every day. But change it up now and then to challenge both your mind and your body.
• Visit your local farmers markets for the freshest fruits and vegetables. They'll taste better.
• Love to snack? Make a rule that between meals, only fruits and vegetables are allowed.
• Put a big bowl of fruit out in plain sight. We had the most magnificent plums this week, and putting them out in plain sight meant the whole family reached for those first, before something from the snack cupboard.
• On the other hand, if you're trying to lose weight, there shouldn't be anything in your snack cupboard. Keep your trigger foods at the store and out of reach.
• As always, get plenty of sleep and drink lots of water -- both will help keep hunger at bay.

Have you ever tried a challenge like this one? What kinds of tips and tricks can you share with our readers to make this healthy habit stick?

Got a Walking the Walk idea you'd like to see Bethany try for seven days? Share it with us in comments!

Photo: sxc.hu

If America could choose a diet, what do you think it would be? Low-carb? Low GI? High protein? Or maybe just fast food and soda. Americans might not have a traditional diet to fall back on, but other cultures rely on time-tested foods and patterns of eating that not only keep their weight in check, but appear to prevent disease as well. Forbes as a few examples:

• Okinawa, Japan: In Okinawa, people don't stuff themselves. Instead, they practice portion control and load up on seasonal vegetables, tofu, fish and green tea. Breast and prostate cancer levels are significantly lower in Okinawa.
• Cameroon, West Africa: Eating a mostly vegetarian diet that's rich in fiber and includes fermented foods -- like pickles and yogurt -- means Cameroon has a lower colon cancer rate.
• Iceland: Icelanders, naturally, dine on plenty of fish, but also grass-fed lamb and wild game. These types of meat are rich in omega-3s, which might be why Icelanders -- despite their long winters -- are protected from Seasonal Affective Disorder, a type of depression.
• Crete, Greece: Here's the classic Mediterranean diet -- legumes, nuts, olive oil, fresh fruits and vegetables and whole grains. They make for a heart-healthy diet, which is probably why heart disease is so low in Crete.

While Americans might find it easy to adopt some of these eating practices, researchers say that we're unlikely to see the benefits unless we understand the diet and stick to it. For that reason, most diet experts recommend the Mediterranean diet, which is most familiar to Westerners.

Even if you don't eat like an Okinawan, you can still practice their portion control strategy of only eating until you're 80 percent full!

Meet your host, Marissa Jaret Winokur. Photo: dyao.oxygen.com

Host Marissa Jaret Winokur calls Oxygen's latest reality TV series "Dance Your Ass Off" a "cross between "Dancing with the Stars" and "The Biggest Loser."

And she should know. Not only is Winokur blogging her own weight loss at People.com, she's also a "Dancing with the Stars" alum.

Here's how it works: According to the website, 12 finalists (totaling 3,000 pounds) will "shake and rattle their rolls" with a professional partner. They'll be judged each week on both their dancing ability and their weight loss. Plenty of DWTS contestants have raved about how fit they were after their run on the show, so we'll see if dancing can do the same for this crew.

Photo: pasukaru76/Flickr

"Can You Get Fit in Six Minutes a Week?" asks the New York Times Well blog. Wishful thinking. If six minutes a week is all it took, America wouldn't have a fitness problem.

But when researchers used rats to create two very different exercise scenarios, the results really were very interesting. One group was made to swim for six hours -- two sessions of three hours each. The other group swam in short, fast bursts of extreme intensity -- 20 seconds at a time -- for a total of four and a half minutes. What they found was that the muscles of both sets of rats had undergone molecular changes that indicated increased endurance.

It's called interval training. We've talked about it here before at That's Fit, about how it can increase fat loss, work your heart and lungs, shorten your workout time and suppress your appetite. Sounds perfect, right?

There's always a catch.

Another good reason to skip dessert: Your health. Photo: sxc.hu

Last week, a flurry of studies reminded us that there are a lot of good reasons to stay fit, and not one of them has to do with looking good in your skinny jeans (though that doesn't hurt):

• The first study, from Virginia Commonwealth University, discovered that weight-loss surgery can lead to long-term control of type 2 diabetes. Ninety percent of patients in the study had normal blood sugar levels within a year, and over half maintained that control 15 years later.
• A second study out of Sweden found that women who had bariatric surgery reduced their risk of obesity-related cancers. (Men, however, did not benefit from losing weight.) In the past, obesity has been linked to certain cancers, and this study strengthened the notion that losing weight -- for women, at least -- can reduce that risk.
• A third study found that being overweight as a young adult increases the risk of pancreatic cancer, while being obese in middle age can reduce a person's chance of surviving the disease.

Tammey Burns lost 410 pounds and deserves a major high-five. But, Maggie asks, did the "Today" show go overboard when featuring her in their Joy Fit Club?

Vinegar helped tubby mice beat the belly fat. Can it help humans too? Maybe -- but only if you eat it on low-fat veggies and not on potato chips.

Congrats to our friend Karla, who had a completely "average" vacation. "Fitness feels damn good," she says.

A lot of people believe that yoga and running don't mix, but Kristen explains exactly how yoga can improve your performance as a runner.

Eating right means getting friendly with your kitchen, and Jacki's got some kitchen gadgets that'll make food prep as quick and painless as possible.

Oh joy: KangaROOS are back. If you grew up in the 80s, this will put a smile on your face. Ashley says they're a good value and a comfortable shoe, but not for those with wider feet.

Decision time in the dairy aisle -- butter or margarine? Butter, says Jacki, because it's got more nutrients. But both should be on your "seldom" list.

Mommy's on a diet -- but should you tell your kids? Probably not. Instead, just role model healthy behavior, says Bev.

Summer workouts require protection from the sun. Jacki's got some super tips for buying just the right shades for your summer exercise routine.

You spent all winter working hard on those abs -- counting calories, burning fat through regular cardio and doing planks and other core work to tighten up. So the last thing you want to see when you finally slip on your bikini is belly bloat.

Belly bloat is a combination of extra fluid and/or excess gas caused by eating certain foods. If you want to show off that hard-won belly at the beach, or just want to squeeze into a little something for a night out on the town, avoid the following foods for a few days beforehand:

• processed or salty foods
• gassy veggies like broccoli, cauliflower and onions
• carbonated soft drinks
• fried or fatty foods
• spicy dishes
• artificial sweeteners

Since vegetables are good for you, you don't want to avoid even the gassiest for long. Cooking them can make them easier to digest, or simply eat them in small portions.

Can certain foods really affect your mood? It's possible. Maggie tells us that eating photoestrogenic foods might help women control drastic mood swings.

Stop doing those crunches! Or at least, do them in moderation. Instead, says Ashley, protect your back by doing exercises that strengthen your core.

Could you have hidden food allergies that are causing inflammation and making you fat? Jonny says it's possible, and he'll teach you how to find out.

Nia Vardalos on her weight loss secret: "I had a blood sugar problem so my Doctor ordered me to lose weight, it was really hard but I did it through diet, exercise and it took a year." Not much of a secret there, just good, old-fashioned hard work.

Are munching and crunching adding too many calories to your daily diet? Here are some ideas for curing those cravings naturally.

What will they think of next? Kristen tries out a Smartslip, kind of like a big resistance band worn under your skirt to tone your legs all day long. Would you wear one?

'Tis the season for flip flops, the world's most laid back shoes. Let AOL Health show you how to protect those tootsies while you wear your favorite summer shoes in style.

This Father's Day, help your dad be a vertical dad. That is, show him how to relieve stress by being on his feet and staying active, not reclining horizontally on the couch.

After you take Dad out for a hike or a bike, TCBY is serving up free yogurt. Jacki's got tips for keeping this treat healthy.

Can sleep improve your performance in the gym or on the field? We all know how important sleep is, so it's worth a shot to make sure you're getting plenty of shut-eye.

Photo: mikebaird/Flickr

There's just something about exercising at the beach -- the crisp, fresh air, the warm sun on your skin and the amazing scenery make it the perfect place to work out in the summertime. Maybe most of all, beach workouts tend to fun because,come on, you're at the beach! Just sitting in the sand at the beach is fun, but you're not the kind of person who just sits, anyway, are you?

You can break a sweat the usual ways: Running -- on the sand, of course, for strong and sexy legs, biking (on a trail) and swimming. Or, you can kick things up a notch with one of these fun-in-the-sun activities, which are sure to leave you huffing and puffing and wishing summer would never end.

• Paddleball: Kristen tells us the set costs about $5, so it won't break your vacation budget. It's the perfect workout for competitive couples or friends who are looking to get off their beach blankets for a while.
• Use Your Environment: There's no reason to spend a beautiful summer day inside a gym when everything you need is at the beach. Long Beach personal trainer Justin Rudd shows you how to use benches, trees and even dunes to round out your workout routine.
• Check out the rentals: What's for rent at your local beach? Paddle boats, surf board, skim boards? Chances are it's something designed to get you up and moving.
• Get in the water: Yes, I know the water is cold. And you just applied your sunscreen. And your hair looks terrible wet. But still, swimming is great exercise, and body surfing those waves is so much fun, you'll find yourself going back for more.
• Yoga: Hit the beach in the early mornings or at sunset to beat the crowds and to make the most of the soothing and sensual natural surroundings.

Finally, however you decide to enjoy your trip to the beach -- don't forget your sunscreen!

What's your favorite beach workout?