The major problem with wanting to lose weight lies with impatience. Is 3 Meals a Day the Only Way – The number of meals you eat may not be so important. How you eat those meals is what matters most when it comes to decreasing the risk of heart disease and other health problems that come along with being overweight. How much is enough: Endurance athletes should try to get 60 to 65 percent of their calories from carbohydrates, says Dr. Buell (and if you’re wondering about running on a low carb, high fat diet — we’ll get to that later). Vitamin B12 : Like folate, vitamin B12 is needed for producing and maintaining new cells. It is also needed to maintain the sheaths that surround and protect nerve fibers. An inadequate amount of B12 causes pernicious anemia Signs of vitamin B12 deficiency are fatigue , weakness, constipation , loss of appetite, weight loss , and numbness and tingling in the hands and feet An excess intake of folate can mask the symptoms of B12 deficiency, so it’s important to have your levels checked by a blood test, especially if you consume a vegetarian diet. Vitamin B12 is found in animal products like trout, salmon, beef, and dairy foods. There are fortified cereals that provide B12 as well. Doctors do not routinely check vitamin B12 levels. Good sources of carbohydrates include fruits, vegetables, and grains. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than their more processed counterparts like white rice and white bread. That’s because whole grains provide both the energy athletes need to perform and the fiber and other nutrients they need to be healthy. 2. ACP believes that it is essential for women to have access to affordable, comprehensive, nondiscriminatory public or private health care coverage that includes evidence-based care over the course of their lifespans. Health insurers should not be allowed to charge women higher premiums or impose higher cost sharing on women because of their sex or gender. Willey JZ, et al. Leisure-time physical activity associates with cognitive decline: The Northern Manhattan Study. Neurology. 2016;86:1897. Dip stations: For helpful training for upper body strength and killer triceps, go for a dip station, also called a dip bar or dip stand. Look for a solid, sturdy version that’s also easy to fold, lock and store in small spaces. Remember to check how much weight the dip station is rated to hold. Some gyms allow barefoot training, others don’t. Some let you deadlift, others consider this too noisy for other gym goers. So get acquainted with what your local gym allows.