Training for the Elizabeth River Run

Tips for Weight Control - Lose Fat, Gain Speed

Want to run faster? Lose some fat! Body composition scientists classify our body mass into two basic compartments-lean body mass (which is primarily muscle) and body fat mass. Body fat is a very thrifty way to store fuel for energy, something like a nuclear-powered rather than a diesel-powered aircraft carrier. In prehistoric times body fat was a key to survival during periods of famine but our body, which is still prehistoric in function, has not adapted to the "supermarket" society of today. Thus, many Americans overeat, under exercise, and are overweight to the point of endangering their health. Although most runners are not at this point, some may be carrying excess body fat that may handicap them in competition.

Excess fat mass is dead weight to runners. From your high school physics class, you may recall Newton's second law of motion, which stated that acceleration is directly proportional to force and inversely proportional to mass. In other words, if your muscles can develop a certain amount of force, the acceleration of your body will be greater if your body mass is lower. You can run faster if you carry less body fat.

Here's how. The key determinant of force production during distance running is your oxygen uptake in relation to your body mass. If you lose excess fat mass, but maintain your oxygen uptake, you have more oxygen per unit body mass. Based on oxygen consumption dynamics, sport scientists have calculated the energy savings associated with fat loss. Basically, you gain 1% in running speed for every 1% reduction in body fat. To put this in perspective, if you currently run a 10K at a pace of eight minutes (8:00) per mile, losing 5% of your excess body fat will improve your time to 7:36 per mile (8:00 x 0.05 = 24 seconds faster; 8:00 - 0:24 = 7:36). Consequently, you will run the 10K about 2.5 minutes faster, and your marathon about 11 minutes faster.

Not every runner has excess fat to lose, but if you do, it is a proven way to get faster. On the other hand, if you are already very lean, losing more weight may be counterproductive as you may lose muscle tissue needed for running. The weight loss program discussed here is for those who have some extra body fat to lose.

Energy Balance

First let's discuss the metabolic basis underlying weight control, with the focus on energy balance. Weight control is a simple matter of energy balance. Energy exists in various forms, such as chemical energy, thermal energy and mechanical energy. Energy may also be measured in various ways. The most common and useful means in the United States is the Calorie, which can be used to measure chemical, thermal and mechanical energy. You are familiar with the Calorie as a measure of chemical energy found in foods. All you need do is to check a food label and it will list the caloric content of one serving, such as 100 Calories in an English muffin. And you probably have heard the Calorie used to express energy expenditure during running, such as the cost of 100 Calories for an average-size male to run a mile. These 100 Calories represent the energy derived from carbohydrate and fat stored in the muscles (chemical energy) to move the body (mechanical energy) and produce extra heat (thermal energy).

One of the basic principles of thermodynamics is that energy can neither be created nor destroyed, but energy be transformed from one form into another. Thus, during running, we convert chemical energy stored in the muscles into mechanical energy to enable us to run, and we also generate thermal energy that increases our body temperature. Let's look at these three forms of energy in relation to weight control.

Chemical energy

Chemical energy is abundant in nature, such as in supplies of oil and coal. The food we eat also contains chemical energy, but some foods contain more chemical energy, or Calories, than others. For example, a glass of skim milk contains about 90 Calories, while a glass of whole milk contains about 150 Calories. What's the difference? It's the amount of fat in whole milk.

The foods we eat contain three chemical forms of energy, and this chemical energy is usually expressed as Calories per gram. A gram is relatively small, as there are about 30 grams in an ounce; one level teaspoon is 5 grams.  The three forms of chemical energy are carbohydrate, fat and protein. Additionally, alcohol is a source of Calories for those who drink it. Water contains no Calories. Here are the values per gram:

Carbohydrate: 4 Calories per gram

Fat: 9 Calories per gram

Protein: 4 Calories per gram

Alcohol: 7 Calories per gram

Water: 0 Calories per gram

Thus, we can see that one gram of fat contains over twice the number of Calories than carbohydrate or protein. The extra amount of fat in whole milk adds about 60 Calories per glass. Also note that alcohol is high in Calories as well.

Most natural foods are a mixture of carbohydrate, fat and protein. However, some foods are pure carbohydrate, such as sugar; some are pure fat, such as cooking oil, and some are pure protein, such as egg whites. Most food products have food labels that provide you with the total Calories per serving, and the Calories from fat. They also provide you with the grams of carbohydrate and protein, so if you wish you can calculate the Calories from carbohydrate or protein by multiplying the amount of grams by 4 Calories.

The food we eat provides us with the chemical energy we need to live, and to run. Our body converts the chemical energy in the carbohydrate, fat and protein (and alcohol for those who drink) into other forms of chemical energy that are stored in the body. The chemistry is somewhat complex, but basically carbohydrate is stored as glycogen in our muscles and liver, fat is stored as triglyceride in the muscles and in fat cells under our skin and deep in our abdominal area, while protein eventually reformed and used to build body tissues, such as muscles. Our bodies may store considerable energy in these forms, which in an average-size adult male may amount to 2,000 Calories of carbohydrate, 80,000 Calories of fat, and 30,000 Calories of protein. Protein is not normally used to produce energy, but may do so under certain conditions such as excessive weight loss.

Mechanical Energy: As you may know, mechanical energy is movement. For us to run, our muscles must convert chemical energy into mechanical energy. This is the job of our muscles. The muscles contain a substance known, in short, as ATP. Muscles need ATP to contract so they can move our legs when we run. ATP is in short supply in the muscles, but it may be generated from our muscle stores of chemical energy, primarily carbohydrate and fat. When we run, the chemical stores of carbohydrate and fat are used to generate ATP to power the muscles.

Thermal Energy: When our muscles convert chemical energy into mechanical energy that enables us to run, one of the byproducts is thermal energy, or heat. When we run, about 20% of the chemical energy is converted to mechanical energy, and the remaining 80% is converted to thermal energy, or heat. Although there may be some benefits from this heat in the muscle, such as faster chemical reactions and improved flexibility of the muscles when they are warmed, excess heat accumulation in the body may be dangerous. Thus, our bodies make adjustments to dissipate some of the excess heat, primarily through sweating. Most of the body heat we generate simply radiates from our body to the atmosphere.

Energy Balance: As mentioned previously, weight control is energy balance. Energy balance represents the difference between energy input to your body, which is the food and drink you consume, and the energy output of your body, which is the amount of energy your body expends.

Your energy input is simply the amount of energy, as Calories that you consume in food and drink. Your energy output is more complex, but primarily represents the amount of energy you expend during rest and during physical activity. Your resting energy expenditure represents the energy spent simply to maintain your normal body functions, such as the contraction of your heart muscle to pump blood and contraction of your respiratory muscles to take in air. The amount of energy expended during physical activity may be relatively low, such as in a sedentary individual who sits at a computer all day, or relatively high, such as in a runner like yourself.

Here are the three major outcomes relative to energy balance:

1. If your energy input is more than your energy output, you will gain weight.

2. If your energy input is the same as your energy output, you will maintain weight.

3. If your energy input is less than your energy output, you will lose weight.

Relative to this last point, to lose weight you will have to decrease your energy intake (eat fewer Calories), increase your energy output (exercise more), or do a combination of the two. The recommended approach is to do both, to eat fewer Calories and to burn more through an increase in exercise.

Precautions in Weight Control Programs

The American College of Sports Medicine, in its recent position statement "Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults", noted that although moderate changes in energy intake and exercise are typically safe for most individuals, it is recommend that individuals consult with their personal physicians or other trained health care professional before engaging in a weight loss program. Moreover, individuals interested in using dietary supplements or weight loss enhancing agents should do so only under the guidance of their personal physician or other trained health care provider.

Individuals who have difficulty in losing excess body fat should consult with an appropriate health professional, who may prescribe pharmacotherapy as an adjunct to diet and exercise. Under medical guidance, individuals may incur a caloric deficit greater than 1,000 Calories per day.

Exercise and Weight Control

The American College of Sports Medicine indicated that exercise should be a key component of a weight loss program. The ACSM recommends increasing physical activity to 200-300 minutes per week, which may be useful for weight loss and may be especially useful in maintenance of weight loss. You may already be running and doing other exercises for 200-300 minutes on a weekly basis.

Running burns Calories. You can approximate how many Calories you burn per mile by multiplying your body weight in pounds by 0.73. Thus, if you weigh 140 pounds, you will burn approximately 100 Calories each mile you run.

If you want to increase your energy output, you may do so with a gradual increase in weekly mileage. Also, incorporate physical activity into other aspects of your daily life. Walk more. Park the car at the far end of the parking lot. Briskly walk your dog, who also needs exercise. Use the stairs instead of the elevator when possible. Take a brisk walk instead of a coffee-donut break. Do cross-training, such as cycling or swimming. Find ways to move more during the day.

Although a combination of diet and exercise is the recommended approach to weight loss, the major focus here will be on the diet. You are already exercising by doing your running training.  The main focus here will be to eliminate 500 Calories from your diet in order to lose one pound of body fat per week. If you want to increase the amount of miles you run per week, that is fine as that will increase your energy output and help with your weight loss. It may also reduce the amount of Calories you will need to cut from your daily diet. For example, if you run an additional 7 miles per week, which totals about 700 Calories energy output, or an average of 100 Calories per day, you may need only cut 400 Calories from you diet each day to lose the one pound of body fat per week.

Diet and Weight Control

Art Buchwald, in one of his columns, indicated that diet is the past tense of the verb to die and for some that is true as they may try very restrictive diets. You have all seen the ads. Lose 20 pounds in a week! Lose weight while you sleep! Unfortunately, such ads are just not so. Dieting can be an effective way to lose excess body fat, but it must be a well-planned diet that adheres to several key principles. Here are four major points:

1. Variety - The diet should contain a wide variety of foods that appeal to YOUR taste and yet help prevent hunger sensations between meals. For a healthful diet, your focus should be on selecting a wide variety of fruits, vegetables, whole grain breads and cereals, lean meats and fish, and low-fat dairy products.

2. Lifestyle and Lifelong - The diet should be suited to your current lifestyle, being easily obtainable whether you eat your meals at home or you dine out frequently. The diet should also be a lifelong diet, one that you can adhere to for a lifetime.

3. Reduced calories - The diet should be reduced in Calories and yet supply all nutrients essential to normal body functions.

4. Slow weight loss - The diet should provide for a slow rate of weight loss, about 1-2 pounds per week.

Our focus here will be on the last two points, inducing a slow rate of weight loss and reducing the daily caloric intake.

Slow Weight Loss

One of the principles of a good weight-loss diet is to lose body fat slowly, not more than 1-2 pounds per week. One pound per week is a good goal, as it is very achievable. In 10 weeks, you can lose 10 pounds and it will be mostly body fat.

One pound of body fat contains approximately 3,500 Calories. Thus, in order to lose one pound of body fat a week, you will have to create a caloric deficit of 3,500 Calories per week, or an average deficit of 500 Calories per day.

Reducing Daily Caloric Intake

If you are somewhat overweight and have been maintaining that weight for a month or longer on the diet you are now consuming, making some simple changes to your diet may help you decrease the number of Calories you consume daily. Dieting does not have to be painful; sometimes making simple changes in your lifestyle, such as making substitutes in the foods you select to eat, may enable you to lose excess body fat with little sacrifice. An important consideration is changing your eating habits through behavior modification techniques.

Behavior Modification: In order for a dietary plan to be successful on a long-term basis, you must modify your behavior. Behavior modification is a technique often used in psychological therapy to elicit desirable behavioral changes. The rationale underlying behavior modification is that many behavioral patterns are learned via stimulus-response conditioning. For example, a stimulus in your environment such as a commercial break in a television program elicits a response of a mad dash to the refrigerator. Because such responses are learned, they also may be unlearned.

When breaking any well-established habit, self-discipline, or will power, is the key. The most important component of a weight-loss program is you. You must want to lose weight, and you must take the major responsibility for achieving your goals. Data from the National Weight Control Registry, which consists of people who have lost at least 30 pounds and kept it off, indicate the key factor is to lose weight because YOU want to.

Behavior changes should have a goal in mind. Both long-range and short-range realistic goals need to be established. For our purpose here, a long-range goal may be to lose 10 pounds so that you may be able to run faster. Some may wish to set higher long-range goals, such as losing 20 pounds or more. At a loss of one pound per week, we may set a long-range goal of losing 10 pounds in 10 weeks.

As the saying goes, nothing breeds success like success, so it is extremely important to set short-term goals that may be attainable in a reasonable length of time so that you may experience multiple successes in pursuit of your long-term goal. For our purposes, a short-term goal is the loss of one pound of body fat per week.

Relative to behavior modification and dieting, the following suggestions may be helpful in your goal to reduce caloric intake and increase daily physical activity. You can probably think of others as well. Research suggests that those who are most successful in taking off excess body fat and keeping it off are those who make the commitment to do so and make some simple changes in their daily activities related to eating. Here are some of their ideas.

Foods to eat

1. Use low-Calorie healthful foods for snacks, such as carrots, celery and other vegetables

2. Plan low-Calorie, high-nutrient meals

3. Plan your food intake for the whole day

4. Eat only foods that have had minimal or no processing

5. Know foods that are high in fat, sugar and Calories; food labels are very helpful

6. Allow yourself very small amounts of high-Calorie foods that you like, but stay within daily caloric limitations

Food purchasing

1. Do not shop when hungry; you are apt to buy more high-Calorie foods

2. Prepare a shopping list and stick to it

3. Buy only foods that are low in Calories and high in nutrient value. Again, read and compare food labels.

4. Buy natural foods as much as possible, such as fresh or frozen fruits and vegetables, low fat dairy and meat products, whole grain bread and cereals

Food storage

1. Keep high-Calorie food out of sight and in sealed containers or cupboards; seeing a bowl of candy or nuts may trigger an eating response

2. Have low-Calorie snacks like carrots and radishes readily available

Food preparation and serving

1. Buy only foods that need preparation of some type

2. Do not add fats or sugar in preparation, if possible

3. Prepare only small amounts. Be able to visualize one serving size for any given food. For example, if a serving size is one cup, use a measuring cup to put the food on a plate so you get a mental picture of serving sizes for various foods

4. Put the food on a plate, preferably a small one where it will appear to be a larger serving

Restaurant eating

1. Avoid restaurants where you are most likely to buy high-Calorie foods

2. When eating out, select the low-Calorie items

3. Request your meals be prepared without fat

4. Have condiments like butter, mayonnaise, and salad dressing served on the side; use sparingly

Methods of eating

1. Eat slowly; chew food thoroughly or drink water between bites

2. Eat with someone, for conversation can slow down the eating process

3. Cut food into small pieces

4. Do not do anything else while eating, such as watching TV

5. Relax and enjoy the meal

6. Eat only at specified times

7. Eat only until pleasantly satisfied, not stuffed

8. Spread your food Calories over the day, eating small amounts more often; this may help curb hunger

Mental attitude

1. Recognize that you are not perfect and lapses may occur

2. Deal positively with your lapse; put it behind you and get back on your program

3. Put reminders on the refrigerator at home or your telephone at work, such as MOVE or EAT RIGHT

4. Reward yourself for sticking to your plan

Self-discipline and self-control

1. Establish weight loss as a high priority

2. Think about this priority before eating

Food Selections to Cut Calories

Here are some general guidelines that you can use in the selection and preparation of foods to reduce caloric intake.

In general, you have to eat less than you are currently eating, or shift your eating habits. The title of one recommended book is Eat More, Weigh Less, but the Eat More refers to a greater volume of food, not Calories. Some examples are presented in the points below. The following recommendations may help you initiate and maintain a healthful, lifelong diet to achieve and maintain a healthy body weight.

1. You need to decrease the number of Calories you consume daily, and the key principle is to select foods, in appropriate portion sizes, with high nutrient‑density. Such foods not only provide necessary nutrients, but the high volume may also provide a sensation of satiety, or Unless, and help decrease food intake. Avoid refined, processed foods as much as possible and include more natural, unrefined products in your diet. If you do buy convenience meals, select those that are low in Calories and fat. Check the label for total fat and total Calories from fat.

Although the intake of high, volume Calorie foods like vegetables may help curtail and promote weight loss, one of the major problems contributing to the increasing obesity in the United States is the consumption of large volumes of high-Calorie foods. Most fast‑food eateries and convenience stores have increased portion sizes dramatically to give customers their money's worth. As examples, years ago a family bottle of cola soda was 32 ounces, and now single servings of cola drinks may total up to 64 ounces, with free refills; a McDonald's meal of a single hamburger, small fries and cola had totaled 600 Calories, but today a super size meal with the same basic foods may total 1,800 Calories; a small bagel that once contained 200 Calories has been super sized to 500‑600 Calories or more. Decreasing the volume of high‑Calorie foods is one of the most important dietary means to reduced body fat.

2. Reduce the amount of fat in the diet. The recent ACSM position stand indicates that reduction in dietary fat is one of the most significant means to reduce energy intake. Dietary fat appears to play several roles in the development and maintenance of obesity.

First, it is rich in Calories-- more than double the amount of Calories per gram compared to carbohydrate and protein. In a recent study, scientists found that when individuals were fed diets varying in caloric density (fat content) and could eat as much as they liked, they ate the same amount of food by weight, so the caloric intake varied directly with the caloric density of the food. 

Second, dietary fat is appetizing and does not appear to rapidly suppress the appetite, leading to a greater intake of Calories.

Third, scientist indicated that dietary fat appears to be stored as fat more efficiently than either carbohydrate or protein, even if the caloric intake is similar; this is especially true in individuals who have lost weight and may be the most important reasons why they regain weight so readily.

Fourth, dietary fat may also be stored preferentially in the abdominal region, which increase health risks.

Nutrition scientists have found that lean subjects obtained a lower percentage of their dietary Calories from fat compared with obese subjects, and other research has shown that obese subjects maintain their weight by consuming high‑caloric density.

The recent development of fat substitutes may be helpful in reducing fat intake. Many fat-free products are currently available and may decrease total fat and caloric intake if used judiciously within a healthful diet. The American dietetic Association, in their position statement on fat replaces, indicated that they could be used effectively to reduce fat and Calorie intake.

However, you should know that fat-free does note mean Calorie-free, as some fat-free foods may have similar, or even more, amounts of Calories as the original. Again, check the food label. Fat substitutes can be part of an overall healthful diet for weight loss, provided you do not compensate for the saved Calories by ingesting other Calorie-rich foods. Remember, you do need some fat in your diet for essential fatty acids and the fat-soluble vitamins, which you may be able to obtain in a diet containing 10-15 percent of Calories from fat.

Other suggestions for reducing dietary fat are included in the following guidelines. Once you adapt to a low-fat diet, you may prefer it.

3. Reduce the amount of simple refined sugars in the diet. Restricting the amount of sugar added directly to foods and limiting the consumption of highly processed foods that contain substantial amounts of sweeteners may accomplish this. Artificial sweeteners, such as Equal, may be helpful. They provide the sweetness without the Calories.

4. In many cases, simply reducing the fat and sugar content in the diet will save substantial numbers of Calories and may be all that is needed. Did you know that fat and sugar together account for nearly 50 percent of the Calories in the average American diet? You may be able to cut 500 Calories from your daily diet simply by decreasing fat and sugar intake. Here are some simple food substitutions to save Calories.

Instead of	Select	To save this many Calories
1 croissant	1 small whole wheat bagel	80 Calories
1 whole egg	2 egg whites	50 Calories
1 ounce regular bacon	1 ounce Canadian bacon	100 Calories
3 ounces tuna in oil	3 ounces tuna in water	60 Calories
cream of mushroom soup	black bean soup	90 Calories
1 cup regular ice cream	1 cup fat-free frozen dessert	120 Calories
1 McDonald's Big Mac	1 McDonald's grill chicken	120 Calories
1 cup whole milk	1 cup skim milk	60 Calories
1 ounce potato chips	1 ounce pretzels	90 Calories
1 tablespoon real mayonnaise	1 tablespoon fat-free mayo	90 Calories
1 can regular cola	1 can diet cola	150 Calories

5. Increased protein intake may help suppress the appetite more so than equivalent amounts of carbohydrate or fat. Milk products are excellent sources of protein but may contain excessive Calories unless the fat is removed. Use skim milk, low-fat cottage cheese, low-fat yogurt, and nonfat dried milk instead of their high fat counterparts like whole milk, sour cream, and powdered creamers.

Meat and meat substitute foods are sources of high-quality protein and many other nutrients but also may contain excessive fat Calories. Select very-lean and lean meat products, including meat substitutes such as beans, lentils and other legumes. Example of very lean and lean meats and meat substitutes include the most fish, white meat of chicken and turkey, shrimp, fat-free cheese, egg whites, and egg substitutes. If you enjoy beef and pork, use leaner cuts such as beef eye of round, flank steak, port tenderloin, and 96 percent fat-free hamburger. Trim away excess fat; broil or bake you meats to let the fat drip away (George Foreman grill is great for this). If you eat in fast-food restaurants, select foods that are low in fat, such as grilled chicken, lean meats and salads. Ask for a dietary analysis booklet at your favorite fast-food place to get information on the caloric content of all their products.

Have a good source of protein for breakfast. It will help curb those mid-morning hunger pangs.

6. Eat healthful carbohydrates, which are high in vitamins, minerals and fiber. Eating a high-fiber diet increases the volume in your stomach, which might help suppress appetite. Use whole-grain breads and cereals, brown rice, oatmeal, beans, bran products, and starchy vegetables such as sweet potatoes for dietary fiber. Limit the use of processed grain products that add fat and sugar. Substitute products low in fat, such as bagels, for those highly in fat, like croissants.

7. Foods in the fruit exchange are high in vitamins and fiber. Select fresh, whole fruits or those canned or frozen in their own juices. Avoid those in heavy sugar syrups. Limit the intake of dried fruits, which are high in Calories. Eat at least one citrus fruit daily.

8. Vegetables are low in Calories yet high in vitamins, minerals and fiber. Select dark-green leafy and yellow-orange vegetables daily. Low-Calorie items like carrots, radishes, and celery are highly nutritious snacks for munching. Many vegetables contain fewer than 20 Calories per serving. Both fruits and vegetables may provide bulk to the diet and a sensation of fullness without excessive amounts of Calories

9. Use lesser amounts of high-Calorie fat products like salad dressing, butter, margarine, and cooking oil. If necessary, substitute low-Calorie or fat-free dietary versions instead. Do not prepare foods in fats, such as with frying; use fat-free sprays if you do fry. Bake and broil instead.

10. Beverages other than milk and juices should have no Calories. High-Calorie liquids, such as sodas and alcoholic beverages, may be especially harmful in weight-loss programs because they not only add Calories to the diet but they also do not appear to suppress the appetite as well as similar amounts of Calories in solid foods. Calorie-free fluid intake should remain high, for it helps create a sensation of fullness during a meal. Water is the recommended fluid, although diet drinks and unsweetened or artificially sweetened coffee and tea may be used,

11. Limit your intake of alcohol if you drink. It is high in Calories and zero in nutrient value. One typical drink (12 ounces of beer, 4 ounces of wine, and 1 ounce of liquor) contains about 100 Calories in alcohol; beer and wine may contain additional Calories as carbohydrate. Research indicates that consuming alcohol with a meal does not substitute for other foods, so the total caloric intake of the meal is increased. If you desire alcohol, select the light varieties of wine and beer. Substitution of a light beer for a regular beer will save about 50 Calories.

12. Salt intake should be limited to that which occurs naturally in foods. Salt may increase the appetite or thirst for Calorie-containing beverages. Try to use dry herbs, spices and other nonsalt seasonings as substitutes to flavor your food.

13. Instead of gorging on two or three large meals a day, eat five or six smaller ones. Nibbling on low-Calorie, nutrient dense snacks during the day may help control sensations of hunger between meals.

14. Learn to cook! Cook and serve small portions of food for meals. The temptation to overeat may be removed. A healthful, low-Calorie diet can be very tasty.

15. Finally, learn what foods are low in Calories and learn to substitute such foods that you like for the high-Calories ones in your diet. The key to a lifelong weight-maintenance diet is your knowledge of sound nutritional principles and the application of this knowledge to the design of your personalized diet.

Additional Resources

The Internet contains a wide variety of material concerning weight loss programs, but not all Web sites are accurate or reliable. An excellent site that evaluates and rates nutrition-related and diet-related Web sites is operated by Tufts University, the site being . This site also provide direct links to the sites that it rates, so you have access to many of the best diet Web sites on the Internet. Some are free, and others charge fees.

The government and some health organizations provide a number of free sites. One such site is . This site is especially helpful regarding the weight loss program recommend here as it provides data on both diet and exercise. You can calculate your daily energy needs to lose weight with a caloric deficit up to 500 Calories per day. You can also select various meals for breakfast, lunch and dinner, as well as snacks, to help meet these Caloric needs. Recipes are available for the menus offered. There are exercise plans, solutions to barriers or challenges to weight loss, and much more information.

Good luck with your program. If you have any questions or would like to see additional information added to this link, please contact Mel Williams at profrunner@aol.com or (757) 531-9220