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Aim for gradual weight loss of up to 2 lbs. per week. Image Credit: Stockbyte/Stockbyte/Getty Images The number of calories you need to maintain a body weight of 145 pounds depends on your age, your height and how active you are on a regular basis. To lose weight, you need to take in fewer calories than it takes to maintain your weight. Adjusting your caloric intake to support weight loss while increasing your level of physical activity can help you reach your weight goals, as well as improve your overall fitness and health....

Because swimming isn't a weight-bearing exercise, it's not the best activity for strengthening bones, but it has other health benefits. Image Credit: IPGGutenbergUKLtd/iStock/GettyImages Swimming is an excellent exercise for cardiovascular fitness and weight maintenance. It is also one of the best activities around for cooling off on hot summer days. However, swimming is not the best exercise for improving bone strength, according to the National Institutes of Health (NIH). Advertisement Loss of Bone Strength Loss of bone strength often stems from osteoporosis, a condition in which bones become weak and vulnerable to fractures because of low bone density....

Vitamin capsules and a slice of orange. Image Credit: AnnaBreit/iStock/Getty Images Vitamin C is a necessary nutrient for a variety of functions, including fighting free radical damage, collagen production and stimulating a healthy immune system. Vitamin C is found in a variety of fruits and vegetables, most notably oranges, kiwis, leafy green vegetables and bell peppers. Supplemental vitamin C is also easily available at pharmacies and health-food stores, but the safety of this form of vitamin C has not yet been established....

While crispy, crunchy potato chips are often thought of as a tasty side for sandwiches, chips are rarely considered a health food. However, manufacturers are reducing added sodium and cooking oils in chips, turning chips from a high-fat food to a low-fat option. Remember, however, that all foods should be enjoyed in moderation. Overeating even the healthiest potato chip can damage your diet and contribute to your waistline. Advertisement Healthier Oils Making healthier potato chips depends upon the oil type when cooking the chips....

What Causes Leg Aches After Exercise Image Credit: jacoblund/iStock/GettyImages Any regular exercise knows the feeling of sore, achy legs are a few hard workouts — but what’s the science behind it? These aches are more than just a nuisance; they can completely halt your workouts for the week. Although any severe or long-lasting pains should be evaluated by a health care professional, general aches and pains can be treated at home....

Ab exercises are the most common trigger for exercise-induced orgasms (aka coregasms). Image Credit: gruizza/E+/GettyImages Chances are, at some point in the past, you’ve walked into a gym or fitness studio and heard grunts, groans and heavy breathing. But whimpers and moans of pleasure? It’s possible if someone is having a coregasm. (That’s core plus orgasm.) Advertisement Curiosity piqued? Of course it is. Keep reading to learn more. Video of the Day What Is a Coregasm?...

A man is riding a mountain bike through the desert. Image Credit: Dave & Les Jacobs/Blend Images/Getty Images In reference to bicycle frames, “alloy” means aluminum alloy, unless the description includes another type of material. Alloys are metals with other elements added to improve properties like strength or stiffness. Alloy frames are a relatively recent introduction to the world of bicycling. While models of aluminum bikes date from as far back as the 1890s, issues with mass production and joining aluminum tubing safely prevented their mass production until 1983....

Make sure you cook your charcoal steak to 145 degrees Fahrenheit. Image Credit: Longhua Liao/Moment/GettyImages Despite their name, charcoal steaks have nothing in common with charcoal. You don’t have to cook charcoal steaks on a charcoal grill, a gas grill or over a fire, for that matter; an oven or broiler works just fine. Advertisement Charcoal steaks are flatiron steaks with the center seam of cartilage intact. Like flatirons, they have copious marbling and a natural tenderness that rivals ribeyes and fillets....

Pumpkin is a tasty fruit high in vitamin A that can be incorporated into a variety of dishes, cooked or raw. Image Credit: CentralITAlliance/iStock/GettyImages In This Article Eating Raw Pumpkin Pumpkin Nutrition Serving Ideas Pumpkins aren't just reserved for Halloween carvings and Thanksgiving Day pies. This hearty fruit (yes, it's scientifically a fruit!) is chock-full of nutrients, so you can enjoy the benefits of pumpkin any time of year. Advertisement While you can use pumpkin for baking and cooking, you can certainly eat it raw to reap the nutritional benefits....

The L-sit hold is one of the most challenging ab exercises, but these progressions can help you master it. Image Credit: Jun/iStock/GettyImages Image Credit: Jun/iStock/GettyImages How to L-Sit Benefits Tips Progressions Image Credit: Bojan89/iStock/Getty Images Plus Skill Level Advanced Body Part Abs, Legs and Shoulders Sit with your legs straight in front of you and your palms flat on the floor or holding two dumbbells or parallettes slightly in front of your hips....

A personal trainer is working with her clients. Image Credit: Brand X Pictures/Stockbyte/Getty Images The Athletic Certification Training Commission or ACT is the only free fitness certification available as of 2010. ACT can be completed online at your own pace. ACT offers the option to upgrade to a paid certification. According to its own website, the difference between certifications is that the paid option comes with “goodies.” The free certification is completely self-study....

Running Image Credit: ViktorCap/iStock/Getty Images Runners commonly complain about developing blisters on their feet, particularly on the toes, soles, insides and heels of the feet. Blisters are liquid-filled bumps that develop when the combination of heat, friction and sweat repeatedly irritate the surface of the skin. Shoes that do not fit well, socks that don’t protect the skin, and very sweaty feet are all factors that can cause blisters while running, especially on the inside of the foot....

Running a 10 minute mile is a good starting goal. Image Credit: filadendron/E+/GettyImages Once you’ve established yourself as a runner, turn your focus to time. You’re not going to start out as a champion racer, but setting realistic goals and training to meet them will get you going in the right direction. A good place to start is a 10-minute mile. Hitting that mark requires a good measure of fitness but can be accomplished by most after the proper training....

Indian cuisine is known for its aromatic rice, spicy curry dishes and grilled breads. While many Indian foods are nutritious and low in cholesterol, others are not. By applying the same healthy-eating guidelines you’d use for American cuisine, you can enjoy tasty Indian dishes without compromising your wellness goals. The Dietary Guidelines for Americans recommends a diet that emphasizes fruits, vegetables, whole grains and calcium-rich foods for optimum health. For best results, seek specified guidance from a qualified professional....

plate of steamed broccoli Image Credit: MSPhotographic/iStock/Getty Images Fresh, raw broccoli is full of nutrition, but it can taste plain or even dry. Steaming it softens the cell structure, unlocking the flavor of broccoli and making it more enjoyable. Still, when you’re trying to get as much nutritional benefit as possible from your vegetables, you may worry that cooking them causes losses of important vitamins and minerals. Unfortunately, that is the case....

If you don't eat a lot of fiber, you might have a hard time digesting the fiber in lettuce. Image Credit: fcafotodigital/iStock/GettyImages A low-calorie source of fiber and other nutrients, lettuce is an integral part of salads and many other dishes. However, seeing undigested lettuce in your stool can make you a little wary of this leafy green. Here’s what you need to know about undigested vegetables in your stool....

The supplement Keto Ultra Diet claims to "boost" the effects of following a keto diet. Image Credit: Getty Images/Innocenti You want to lose weight, and you’ve heard that everyone — from your neighbor to LeBron James to Halle Berry — has had success going “keto,” the high-fat, low-carb diet plan that promises fast, effective weight loss and protection against chronic disease. Advertisement The supplement market has also jumped on the keto bandwagon and offers numerous options meant to support ketogenic eating....

Mexican restaurant food often is high in sodium. Image Credit: snyferok/iStock/Getty Images Sodium is an essential part of your diet, when consumed in healthy quantities. MayoClinic.com advises consuming no more than 2,300 mg of sodium per day. However, if you are at risk for heart disease, high blood pressure, diabetes or kidney disease, you should limit your sodium consumption to 1,500 mg per day. Mexican restaurants offer a multitude of tasty menu options, but the sodium they contain is often what makes them tasty....

The spiky peel and seeds of the lychee fruit are inedible, but the soft flesh inside is sweet and floral tasting. Image Credit: 5second/iStock/GettyImages In This Article Toxic Seeds Nutrition Facts Benefits Risks Tips Lychee is a sweet, tasty red fruit that has been cultivated in China and Vietnam as far back as 2,000 years ago, according to a September 2017 review in ​Nutrients​. Advertisement Fresh lychee can be found canned or fresh in some Asian markets and is often enjoyed in bubble tea and various desserts....

Soluble fiber in oatmeal helps to lower blood cholesterol and blood sugar. People with diabetes are twice as likely to have a heart attack or stroke, according to the National Institute of Diabetes and Digestive and Kidney Disorders. Controlling blood sugar and lowering blood cholesterol levels can reduce the risk. A healthy lifestyle, including physical activity and healthy diet choices, can help improve both blood sugar and cholesterol levels. A low-cholesterol diabetic diet controls carbohydrate and limits saturated fat intake....