That's Fit

100-Calorie Snacks: Make Your Own

Martha Edwards — Wed, 25 Nov 2009 09:00:00 EST

Filed under: Diet & Weight Loss

Need a quick snack on the go? Make your own 100-calorie snack bags.

Continue reading 100-Calorie Snacks: Make Your Own

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Skiing for Fitness and to Burn Calories: A Winter Sports Guide

Deborah Dunham — Tue, 24 Nov 2009 17:15:00 EST

Filed under: Diet & Weight Loss, Fitness

Cross-country and downhill skiing are two of the best winter sports for overall fitness. Before you hit the slopes, it helps to know the difference and the benefits (in terms of overall fitness and calorie burning) of both so you can choose which type of skiing is right for you.

Do Downhill Skiing and Cross Country Skiing Provide a Good Workout?
Skiing is an effective cardiovascular and strength-building workout. It primarily exercises your lower body, but your core and upper body will benefit as well. Downhill skiing puts you in a semi-squat position most of the time which relies heavily on the quadriceps, hamstrings, calves and gluteal muscles. Because of the lateral motion involved, the abductor and adductor muscles are also used. Cross-country skiing uses the lower body muscles too, but also emphasizes the shoulders, arms and back. Both rely on the core for significant balance and stability.

How Many Calories Will I Burn While Skiing?
Not only is skiing a great workout, you will burn calories while exercising. One hour of downhill skiing can burn 450 to 600 calories for an average 165-pound person, whereas cross-country can burn 600 to 675 calories (which is equivalent to running five miles or an hour of lap swimming). Both forms of skiing also build balance, coordination and flexibility.

What Is the Risk of Injury While Skiing?
While falling is pretty much a given during either type of skiing, downhill skiing is considered more dangerous. Treacherous snow, steep trails and ice can cause even the most experienced skier to get injured. Falls or collisions with trees or other skiers can lead to pulled muscles, broken bones and even head trauma. While helmets are not required, they are a good idea and can protect you from possible brain injury or even death. The dangers of cross-country skiing may not be high-impact like downhill, but falling over rocks, sliding on ice or becoming entangled with another skier are always possibilities. Both forms of skiing also offer the potential for frostbite and hypothermia.

What Equipment Will I Need for Skiing? How Expensive Is it?
Ski gear can seem complicated, but aside from warm winter clothing, there are just three pieces of equipment you need: boots, skis and goggles. Because the equipment is notoriously expensive, try renting it first. This will allow you to find what makes and models fit you best. Skis come in many different sizes. For downhill, generally the less experienced the skier, the shorter the ski length. Skip the poles if you are a beginner skiier -- many instructors now recommend that you learn the sport without poles, since these can become a "crutch." For cross-country, skis are typically lighter and narrower and poles are required. Skis can range from $300 to $3,000, depending on the quality, and boots average $250 to $500.

When's a Good Age to Start Skiing? What Fitness Level Is Required to Skii?
While skiers can begin at any age, it is helpful to be in good physical shape. Having strong, flexible muscles throughout the body will help you maintain proper form, stay in control on the snow and avoid injury. Strong lower body muscles will help support the forward movement of cross-country and the downward and side-to-side movements of downhill skiing. A strong core will help maintain balance, and a strong upper body will help cross-country skiers propel themselves forward.

More on Winter Sports for Fitness and to Burn Calories:

Skating Basics

Snowboarding for Beginners

Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.

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Snowboard Basics: A Winter Sports Guide for Beginners

Vicki Salemi — Tue, 24 Nov 2009 17:15:00 EST

Filed under: Diet & Weight Loss, Fitness

Snowboarding is an extreme sport that's been on the rise in popularity over the past few years. The sport's origin was inspired by combining the concepts of skateboarding, surfing and skiing. It officially became a winter sport at the Olympics in 1998. According to the American Academy of Family Physicians (AAFP), snowboarding first became to the United States in 1965 when Sherman Poppen bolted two skis together, and it became popular when commercial snowboards became available in the late 1970s and now snowboarding is the fastest growing winter sport in the United States.

Snowboarding for Beginners
Your legs should be in relatively good shape before you attempt this sport. A workout consisting of leg presses, lunges, calf raises and squats will isolate and build the leg muscles and hamstrings to prep you before you get on your snowboard. Plus, a snowboarder's body should be flexible in order to twist and turn without getting injuries. Stretching is key and practicing yoga is also helpful to limber up that body. Of course, walking, swimming and running will strengthen one's cardio abilities and endurance.

How Many Calories Does a Snowboarder Burn?
Approximately 10 minutes of snowboarding burns 88.9 calories for a 140-pound person. That's compared to 77.79 calories burned during a ski-machine workout.

What's My Risk of Injury in Snowboarding Versus Skiing?
Although people are susceptible to injuries in both skiing and snowboarding, knee injuries are most common with skiing as are broken bones, while snowboarding injuries are most common in the ankles, wrists and upper body, according to the AAFP. Ski helmets are commonly worn by skiers, while snowboarders shouldn't be without wrist guards in addition to helmets.

What Equipment Will I Need for Snowboarding? How Expensive Is it?
In addition to protective gear, (wrist guards for $8 and a snowboarding helmet for $50 to $60) a snowboarder should have boots (approximately $175 - $250), snowboards with bindings (approximately $300 - $400) and proper clothing such as a base layer, warm insulation, and waterproof outer layer. Plus, goggles (approximately $60 - $100) are essential on bright days to prevent snow blindness. Another option? Most snowboarding resorts offer rentals.

Are you worried that you'll get out of shape this winter? Don't be. Instead, follow these tips to avoid winter weight gain.

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Skating Basics: Burn Calories With This Winter Exercise

Martha Edwards — Tue, 24 Nov 2009 16:15:00 EST

Filed under: Diet & Weight Loss, Fitness

There are several types of ice skating, including specialized sports like figure skating, hockey and speed skating. Skating can be done either outdoors on a level patch of ice -- like a pond -- or indoors at a skating rink. To start skating, you'll need ice skates and warm clothing, including gloves and a hat.

Basic skating can be done by people of all ages and fitness levels, but a good sense of balance and coordination will make the sport easier. Initially, the ice can be difficult to maneuver on. Most people take an introductory skating class or attempt skating for the first time with a friend who is comfortable on the ice.

The effectiveness of skating as a workout depends on the type of skating you do. For instance, 30 minutes of light-effort skating will burn around 195 calories, while an hour of speed skating can burn up to 950 calories. When skating, it's important to avoid an upright position. Instead, your knees should be slightly bent. For this reason, skating is an excellent workout for the thigh muscles. Once a skater is comfortable on the ice and can pick up speed, skating can be an effective aerobic exercise.

A pair of skates can cost between $50 and $150, though a pair of used skates can be purchased for less. Also, if you're new to skating and would rather test it before purchasing too much equipment, many rinks offer skate rentals.

Don't worry about battling the bulge when it's cold outside. These tips can help you avoid gaining weight during winter even after the temperature drops.

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Ashley Greene's "The Twilight Saga: New Moon" Diet

Deborah Dunham — Tue, 24 Nov 2009 16:00:00 EST

Filed under: Diet & Weight Loss, Celebs & Entertainment

Getty Images

How does Twlight's Ashley Greene stay fit? She doesn't eat. At least that's what the "New Moon" star said her secret to being slim is.

The 22-year-old actress, who plays vampire Alice Cullen, said getting in shape for "The Twilight Saga: New Moon" was "really easy." She told UsMagazine.com, "We were working 12 hours a day, so it didn't leave too much time to eat."

After being nudged from her publicist following that comment, Greene added that when they did eat, it was "really healthy stuff." Apparently, she has not been sinking her teeth into her guilty pleasure: Cheez-Its.

"Cheez-Its are my vice, so I never buy them myself," she told People Magazine in an earlier interview. "I will eat a whole box. I have no self control."

Greene reported they also had a personal trainer on set, worked out four hours a day and that she practiced Pilates in the mornings. And just because filming for "New Moon" is over, that doesn't mean Greene has been slacking off.

When she's not hitting the red carpet these days, Greene is hitting the gym in preparation for the third movie in the Twilight series, "Eclipse", which is scheduled for release in 2010. "I get to fight in "Eclipse." My trainer is teaching me mixed martial arts right now. So. Cool. But I feel if I was in a real fight, I'd get my ass kicked."

Read about other "New Moon" stars and how they stay fit.

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Saturated Fat: How Much Should I Eat Daily?

Deborah Dunham — Tue, 24 Nov 2009 15:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

There are four different kinds of fats in the food we eat: saturated, polyunsaturated, monounsaturated and trans fatty acids. Saturated fats are typically solid at room temperature and mainly come from animal sources such as meat and dairy products.

Saturated fat raises LDL ("bad") cholesterol which can lead to heart disease, including heart attack and stroke. Foods high in saturated fat are usually high in cholesterol too, which can raise your cholesterol levels even more. Saturated fat can also increase the risk of diabetes, cancer, ovarian disorders and insulin problems.

While the U.S. Department of Agriculture (USDA) recommends consuming no more than 10 percent of your total calories> in saturated fat each day, the American Heart Association recommends limiting daily saturated fat intake to seven percent. That means if you need 2,000 calories a day, the amount of calories needed for a 150-pound woman to maintain her weight, no more than 140 to 200 calories, or 16 to 20 grams, should come from saturated fat.

Some studies show that Americans average 12 percent of their calories from saturated fat. Reducing this to 10 percent could cut cholesterol levels by two to four percent.

To keep your saturated fat low, avoid foods high in saturated fat such as whole-milk dairy products, fatty meats, red meat, tropical oils, partially hydrogenated vegetable oils, egg yolks, baked goods and fried food. Instead, choose foods that are lower in saturated fat, including fresh fruits and vegetables, whole grains, fish, fat-free or low-fat milk, lean meats and olive oil.

Once you've figured out your nutritional needs, stop by our fitness section to lose weight fast.

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Cholesterol: How Much Should I Eat Daily?

Deborah Dunham — Tue, 24 Nov 2009 15:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Cholesterol is a waxy, fat-like substance found in your bloodstream and your body's cells. A certain level of cholesterol is good and healthy because it is used to form cell membranes and some hormones. However, high levels of cholesterol can be unhealthy and contribute to coronary heart disease, heart attack and stroke.

People get cholesterol from two sources: the body and food. Your liver usually produces enough cholesterol on its own -- about 1,000 mg per day, which means you don't need to consume additional amounts.

Most people, however, consume additional cholesterol. Certain foods from animals, like egg yolks, meat, poultry, shellfish and whole milk and dairy products have high amounts of cholesterol. Foods from plants, like nuts, fruits, vegetables and whole grains do not have cholesterol and are recommended for those looking to lower their cholesterol levels.

The American Heart Association and the U.S. Department of Agriculture (USDA) advise limiting how much cholesterol you eat to 300 mg per day.

If you have heart disease, the limit of cholesterol per day should be 200 mg. Reducing your consumption of fatty animal products and foods containing saturated fat and trans fat will help. Be wary when purchasing food because a manufacturer can claim their food is "low cholesterol" if it contains 20 mg or less, so it's best to read all labels and eat fresh, whole foods as much as possible.

For more heart-healthy tips, test your cholesterol IQ.

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Can Fat Come Between Friends?

Kimberly Papa Wolfson — Tue, 24 Nov 2009 15:00:00 EST

Filed under: Diet & Weight Loss

Weight can be a touchy subject among friends. Honestly telling a friend whether those jeans do make her look heavy is a hard thing to do. While the number on the scale shouldn't mean a thing when it comes to close pals, the reality is some of us do change our habits, bite our tongues or plan different activities when dealing with friends who have more curves.

Click on the gallery below to take our survey and tell us how you really feel about friends and weight.

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Thanksgiving: Pick Your Poison

Liz Neporent — Tue, 24 Nov 2009 13:00:00 EST

Filed under: Diet & Weight Loss

Photo: Corbis

The November issue of Self Magazine suggests that many people fear Thanksgiving. Fear? Seems like an odd emotion for a day where you give thanks to the universe for everything it has provided. However, when you consider that Thanksgiving is on record as the single most fattening day of the year, the fear begins to make sense.

Many people gain an average of one pound each year during the holiday season, a pound that begins its growth spurt on Thanksgiving Day when, according to the American Council on Exercise, many of us eat over 3,000 calories not including snacks and drinks. Sixteen little ounces may not seem like such a big deal until you consider they typically pile on year after year and ultimately blossom into 10 pounds of excess weight over the course of each decade. Now that is something to fear - for your appearance and your health.

Continue reading Thanksgiving: Pick Your Poison

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Holiday Diet Destroyers: This Week on AOL Health

Ashley Neglia — Tue, 24 Nov 2009 12:00:00 EST

Filed under: Diet & Weight Loss

Photo: Getty Images

Tomorrow's D-Day. Okay, that's a little dramatic, but it is the day before the 2009 holiday season officially kicks off. There's no avoiding it: Your waistline is under assault. As much as we all hope that our will power, like our belts, will hold fast until January 1, the fact of the matter is that most Americans experience some amount of holiday weight gain. It's really not a surprise, though -- oversized portions, nonstop partying and decadent desserts are all working against you. However, knowing what you're up against can sometimes help you prepare for the battle of the bulge. Here, AOL Health reports on the 11 holiday diet destroyers and how you can get around them.

Save some room (and some calories) for dessert with Tanya Zuckerbrot's pumpkin pie recipe.

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Fat: How Much Should I Eat Daily?

Deborah Dunham — Mon, 23 Nov 2009 18:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Fats are part of a healthy diet and help supply energy and nutrients to the body, but it's the type of fat and the amount consumed each day that are most important to your overall health.

A high intake of saturated fat -- or the biggest dietary cause of increased LDL levels ("bad cholesterol"), which the National Library of Medicine recommends limiting to 10 percent of your daily calories -- and trans fats (or partially hydrogenated oils) increases your risk for high cholesterol and blood lipid levels, which can lead to coronary heart disease -- the number one killer in America. The USDA recommends limiting total fat intake to 20 to 35 percent of an adult's total calories each day. For children, the recommended levels are slightly higher.

A high intake of fat (more than 35 percent) generally results in increased calories and saturated fat going into the body. Low levels of fat intake (below 20 percent) can interfere with adequate levels of vitamin E and essential fatty acids that the body needs to maintain healthy levels of HDL blood cholesterol and triglycerides.

Dietary fat is found in both plant and animal-based foods. The USDA recommends getting your daily supply from healthy foods such as fish, nuts and vegetable oil, while avoiding foods high in saturated and trans fats such as whole dairy products and processed foods.

Once you've got your nutrition requirements figured out, check out our fitness section to lose weight fast.

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Sugar: How Much Should I Eat Daily?

Ronnie Koenig — Mon, 23 Nov 2009 17:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Sugar occurs naturally in some healthy foods such as fruits (as fructose), vegetables, milk (as lactose) and grains. But various forms of processed sugar are contained in the foods we eat. This is called added sugar and chances are, you are consuming too much of it.

While added sugar has no nutritional value, it boosts flavor, acts as a preservative and balances food's acidity. Added sugar is likely one of the factors in the rising obesity rates in the United States. Over-consumption can also contribute to tooth decay and poor nutrition.

The United States Department of Agriculture (USDA) does not have specific recommendations on how much sugar you should consume, but their guidelines suggest that you should aim to spend only a certain number of discretionary calories on added sugar. If you eat a 2,000-calorie diet, which is recommended for women who weigh 150 pounds, only 267 calories of that should be used on sugary snacks or alcoholic drinks which contain added sugar.

The American Heart Association (AHA) goes one step further, recommending that you spend half of your discretionary-calorie allowance on sugar, suggesting that most American women should spend no more than 100 calories a day on added sugar, while men should aim for no more than 150 calories. That's about six teaspoons of added sugar or 24 grams a day for women. Americans currently consume about 22 teaspoons of sugar. To get an idea about where all that sugar is coming from, just remember: Regular sodas contain eight teaspoons of sugar.

To reduce your sugar intake, cut out non-diet sodas, cookies, cakes and candy.

Once you've altered your eating habits, try a fitness routine to lose weight.

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Fad Diets Make Obesity Crisis Worse

Deborah Dunham — Mon, 23 Nov 2009 16:00:00 EST

Filed under: Diet & Weight Loss

Photo: aj GAZMEN, flickr

You know fad diets don't work when it comes to reaching long-term weight loss goals. But did you also know they can actually make you fatter?

Doctors now warn that celebrity diets are contributing to the obesity epidemic. Think Lemonade, Grapefruit, Tiger, Mayo Clinic, Apple and Cabbage Soup. All of these so-called diets may help you lose weight in the beginning, but can you really stick with them? Only if you don't like food.

Most of these diets have the same thing in common -- they place heavy restrictions on what you can eat. Take the Lemonade Diet (also known as the Master Cleanse) for instance. You mix up a batch of "lemonade" with lemon juice, maple syrup, cayenne pepper and water. With six to 12 glasses allowed each day (no other food), this diet is likely to leave you a little sour. The Cabbage Soup Diet allows you to eat as much of its soup that you want each day along with fruits and vegetables, but it neglects other important food groups which can lead to nutritional deficiencies.

Continue reading Fad Diets Make Obesity Crisis Worse

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Man Loses 260 Pounds: Now He's an Ironman!

Myatt Murphy — Mon, 23 Nov 2009 14:00:00 EST

Filed under: Diet & Weight Loss, Motivation, Men's Health, Success Stories, Guys' Guide

Photo: Chad Soileau

Imagine being so overweight that when you tried and failed with a diet, you would gain back between 75 and 120 pounds. Imagine being so encumbered by your own body weight that you suffered from everything imaginable, from hypertension and gastroesophageal reflux disease to high blood pressure, depression and sleep apnea. Finally, imagine being so helpless in your own skin that it cost you your career in the military.

That 'was' the life of Chad Soileau, who in March 2006 weighed in at 464 pounds. But after his obesity prevented him from accepting a promotion to 1st Lieutenant in the Army and drastically threatened his health, Soileau underwent the procedure of RNY gastric bypass surgery to initially shed some pounds. Afterwards, he vowed to change his eating habits and exercise regularly to eventually hit his target weight of 205 pounds.

Along the way, his mini-goals were simple, realistic ones, including driving his truck without having his belly touch the steering wheel, riding a roller coaster again, to fly in an airplane without having to wear an extender belt, and, eventually be able to walk one mile.

Continue reading Man Loses 260 Pounds: Now He's an Ironman!

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Prescription for Avoiding Holiday Weight Gain

Jonny Bowden — Mon, 23 Nov 2009 13:00:00 EST

Filed under: Jonny's Take, Diet & Weight Loss

Photo: Mr. Wabu, Flickr

My father used to have a saying about quitting cigarettes. "It's easy to stop smoking", he'd say, ruefully. "I've done it a million times."

If you've ever lost weight, you probably know exactly what he meant.

One of the biggest problems with weight loss isn't losing the weight in the first place, it's keeping it off. And while I've written in the past that exercise is not the most efficient way to lose weight, it may just be the magic bullet when it comes to keeping it off.

Dr. Paul McLean of the University of Colorado School of Medicine studies the metabolism of rats so that he can learn more about the metabolism of humans. In one study, he got his rats to be nice and fat and then put them on a "low-fat, low-calorie" diet causing weight loss. Then he put them through the rat version of our holiday season: He allowed them to gorge on unlimited amounts of food. Big surprise -- they got fat again.

Continue reading Prescription for Avoiding Holiday Weight Gain

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Foam Roller Exercises: Reduce Cellulite, Strengthen Your Core and More

Nicole Dorsey-Straff — Mon, 23 Nov 2009 12:00:00 EST

Filed under: Diet & Weight Loss, Fitness, Reviews & Products, Stay fit, Fit at Home, All Workouts

Photo: Ryan Forbes Photography

Foam roller classes are appearing on health club schedules, and personal trainers are toting them to client's homes to use as an integral part of training and stretching. If you've ever rolled an achy back over a tennis ball, you're familiar with the intense feeling, but this exercise tool has a wider, more comfortable surface with give.

"Rolling your legs, back and other large muscle groups before biking or running is a great warm-up prior to cardio because you increase oxygen flow to working muscles," said Hollywood trainer Ashley Borden, who has trained Natasha Bedingfield and Mandy Moore, among other A-listers. Borden recommends all her clients roll out for 15 to 20 minutes three days a week in addition to performing consistent cardio and strength training. Here are three ways that using the foam roller boosts your body:

Anti-Cellulite Fix. The foam roller minimizes the appearance of cellulite because it works like endermologie, a very deep massage that breaks up interwoven fat fibers and rushes oxygenated blood to afflicted areas, said Borden. "Rolling out loosens and opens your muscle fascia and causes more nutrient-rich blood to move through those fibers, which breaks up fatty tissues," Borden said. "As connective tissues are stretched, circulation improves and the body expels toxins and abnormal fluid retention."
What to Roll: Lie sideways to roll inner and outer thighs, hips and buttocks.

Continue reading Foam Roller Exercises: Reduce Cellulite, Strengthen Your Core and More

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'Flat Belly Diet' Success, Mind-Body Pain Connection and More: Links We Love

AOL Health Editors — Mon, 23 Nov 2009 11:30:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

By now you've probably heard about belly-flattening foods, but have you seen what kind of results they can have on your waist and overall health? Check out AOL Health's "Flat-Belly Diet" success stories to see why this weight-loss program worked for these dieters. Plus, they've got 25 flat-belly recipes to get you started.

Is your pain all in your head? To find out, we asked Dr. James Gordon, founder and director of the Washington, DC-based Center for Mind-Body Medicine and author of "Unstuck: Your Guide to the Seven-Stage Journey Out of Depression," whether some common physical complaints are actually more mental than physical.

And now for something scary... Did you know you're probably decked out in 515 chemicals from cosmetics right now? Head to AOL Health to find out why, what you can do about it and which have the worst side effects.

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

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Is Low-Carb Really Better to Keep Weight Off?

Martha Edwards — Mon, 23 Nov 2009 11:00:00 EST

Filed under: Diet & Weight Loss

Photo: Vincent Ma on Flickr

These days, it seems like we're living in a carbophobic society, where simple bread and pasta are considered as evil as butter, ice cream and Kentucky Fried Chicken. But when it comes to weight maintenance, researchers are claiming that you needn't be so wary of your wheat and potato intake. In fact, new studies show that a low-carb diet and a high-carb diet are equally effective when it comes to managing your weight a year after you've shed pounds.

Researchers at Heidelberg Repatriation Hospital in monitored 141 men and women who'd recently lost weight for year -- half were instructed to stick to a high-protein diet and the other half went on a high-carb diet. Both groups kept their fat intake below 30 percent of their total calories, and both were told to lower their saturated fat intake. The amount of weight regained over the year was the same for both groups, about four pounds, leading researchers to conclude that what matters in a weight maintenance program is overall calories, regardless of carbohydrate intake. They did notice one difference, though -- the average blood pressure went up in the high-carb group but not the high-protein group.

The moral of the story? It's not a sin to eat a plate of spaghetti every now and then as long as your diet is generally healthy. However, when it comes to carbs, try to stick to whole grains.

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Ali Lost 100 Pounds and Kept it Off for Five Years

Melissa Joulwan — Mon, 23 Nov 2009 10:00:00 EST

Filed under: Diet & Weight Loss, Motivation, Success Stories

Be inspired by our That's Fit Success Stories. Then motivate others by submitting your own. Share how you've transformed your body through diet and exercise by sending us an e-mail at successstories [AT] thatsfit [DOT] com.

Ali, before
Photo: Ali Shipp

Name: Ali Shipp

Age: 29

Height: 5 feet, 6 inches

Before weight: 245

How I gained it: My mom was a single mother when I was young. She worked a lot, so it was up to my sisters and me to make our meals. There was no structure, so I never learned about portion control or how to make a balanced meal. I ate tons of pasta, potatoes and bread -- huge portions of them at almost every meal.

During the summer when I was out of school, I had the whole day to myself, and I would cook so I'd have something to do. I'd make huge breakfasts -- with potatoes and pancakes -- and then big lunches and dinners, too. I ate out of boredom and for comfort.

I rarely dieted, but I did try exercising when I got a little older. I would workout to Jane Fonda videotapes, and I'd lose maybe nine or 10 pounds. My clothes would fit a little better, but there was never lasting change. I just never had the determination to really get to it and transform myself.

Breaking Point: I became a flight flight attendant in 2004 and had the opportunity to observe a lot of different people. I began to notice differences in the way people interacted with each other. Thin people seemed like they were heard more and acknowledged. Heavier people, I noticed, had to talk louder or be very animated or boisterous to be heard. I didn't want to have to try that hard to be heard or overcompensate just because I was overweight, so I decided to make some real changes in my life.

Continue reading Ali Lost 100 Pounds and Kept it Off for Five Years

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Salt: How Much Should You Eat Daily?

Ronnie Koenig — Fri, 20 Nov 2009 18:15:00 EST

Filed under: Diet & Weight Loss, Nutrition & Supplements

Salt is one of the most basic flavors that people can taste. Made up primarily of sodium -- salt is officially called sodium chloride -- it also contains one of the four cationic electrolytes that are needed for optimal bodily function. Too much or too little salt can lead to muscle cramps, dizziness or electrolyte disturbance.

We've all heard that we should lower our sodium intake, but in fact, some salt is an essential part of a healthy diet. Sodium helps balance bodily fluids and transmit nerve impulses throughout the body. Additionally, salt helps muscles contract and relax. In addition to it's functions within the body, salt preserves food so that it stays fresh longer. Many chefs love it, too, because it brings out food's natural flavors.

Sounds perfect, right? Not quite. Your body only needs a couple of hundred milligrams of salt per day to stay healthy. Consuming too much salt on a daily basis can cause problems like fluid retention and high blood pressure.

"Keep sodium consumption between 1,500 and 2,300 mg per day," says Katherine Zeratsky, RD, LD, a specialty editor for the Food & Nutrition Center at Mayo Clinic. "People with high blood pressure, African-Americans and anyone middle-aged or older should aim for the low end of that range."

Avoiding the salt shaker isn't enough to counter eating high amounts of salt intake. Processed foods are responsible for 77 percent of the sodium we eat.

The solution to keeping your salt intake in check is simple: Stick to natural foods whenever possible and flavor your favorite dishes with spices like pepper, cumin, basil and oregano.

Test Your Sodium Smarts: Take Our Seriously Salty Fast Foods Quiz

Once That's Fit has answered all of your nutrition questions, check out our fitness tips to help you get fit.

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That's Fit

100-Calorie Snacks: Make Your Own

Skiing for Fitness and to Burn Calories: A Winter Sports Guide

Snowboard Basics: A Winter Sports Guide for Beginners

Skating Basics: Burn Calories With This Winter Exercise

Ashley Greene's "The Twilight Saga: New Moon" Diet

Saturated Fat: How Much Should I Eat Daily?

Cholesterol: How Much Should I Eat Daily?

Can Fat Come Between Friends?

Friends and Weight Loss

Thanksgiving: Pick Your Poison

Holiday Diet Destroyers: This Week on AOL Health

Fat: How Much Should I Eat Daily?

Sugar: How Much Should I Eat Daily?

Fad Diets Make Obesity Crisis Worse

Man Loses 260 Pounds: Now He's an Ironman!

Prescription for Avoiding Holiday Weight Gain

Foam Roller Exercises: Reduce Cellulite, Strengthen Your Core and More

'Flat Belly Diet' Success, Mind-Body Pain Connection and More: Links We Love

Is Low-Carb Really Better to Keep Weight Off?

Ali Lost 100 Pounds and Kept it Off for Five Years

Salt: How Much Should You Eat Daily?