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Over my next 3 months at Noom I’m going to do my best to document what it's like to work as an intern. This post covers the basics, but in the future I hope to delve into the details of the millions of projects that we have planned for the summer! To be perfectly honest, the best word to describe my experience so far is: awesome. Awesome describes the job, office, and people relatively well, but the Noom machine can't be summed up in an adjective. Upon entering the office, you’re overwhelmed by the mouthwatering aromas of food being cooked by our chef, Matt. The cloud of savory and sweet is something out of a dream. At 10:30am, the Noom office is buzzing with activity, excitement, and speed. Everyone knows their assigned tasks and an all out sprint ensues until lunchtime. Today, we enjoyed salmon on kimchi salad, kale and sweet potato salad, tomato soup, quinoa and cherry tomato salad, tomato soup, key lime pie, and peanut butter pie -- just to name a few. Lunch provides the much-needed break and sustenance to keep the office buzzing for the rest of the day. After lunch, the office returns to work. Teams sync up, and tackle the latest bugs, devise new strategies and plans, and others brew coffee to keep us all alert throughout the day. With full stomachs and clear minds, the afternoon is filled with excitement and activity. As the day comes to a close, some retire to their apartments and others will participate in the Noom office-wide yoga class. Yeah yoga, in the office … it’s pretty awesome. Now, I return to conquering a myriad of challenging and innovative tasks. Until next time... - Will

In honor of the launch of Noom Walk this week, here's a throwback about why walking is great (it might be a few years old, but it's an awesome video we still love). Soup is awesome for feeling full without too many calories. What could make it better? Spinach. Check out the New York Times' list of soups with spinach. The link between stress and weight gain is an interesting one. There've been numerous studies suggesting the first can lead to the second, but now we have a gadget for it. The Phyode W/Me wristband aims to monitor your stress levels and help talk you down when you get too cranked up. We loved this geek guide to fitness. If you're nerdy like us, this is sure to get some lolz.

One study this week found that yoga is better for your brain than cardio exercise. We're not saying you should give up your regular workouts, but it's a good case for adding in some yoga. Recent research on activity trackers suggests that accelerometer-based trackers (like Noom Walk!) are very accurate at counting steps. There's some doubt about how well they can track other types of movement, though. For example, the FuelBand, which claims to track all types of movement, may miss actions that don't directly involve the arms. Another study suggests that obsessive behavior and obesity may share a genetic link. While that may not sound too encouraging, the revelation could improve treatment of both conditions. And another reminder not to believe everything you read on product labels: A study on the effectiveness of green coffee bean supplements haven't found that the do in fact lead to weight loss.

We really enjoyed Elle magazine's article on learning to love exercise. The trick? Stop doing it as punishment or to lose weight. Exercise to feel good and remember that enjoying something (e.g. yoga, walking) doesn't make it "not exercise." Most dips are a no-no since they're so calorie dense. We love that this kale and spinach dip skips the cheese in favor of a more pesto-like consistency. You probably don't even need the full quantity of oil recommended. Simply pour the oil into your food processor slowly, and stop as soon as you reach an acceptable consistency. Is avid coffee lovers (we roast our own beans and cold-brew at the office), we were stoked to read about the benefits of drinking coffee. And if three cups is good for you, five cups can only be better...right?

Want to live a long healthy life free of heart disease? One large study found that four factors were key: a Mediterranean diet, regular exercise, maintaining a normal weight, and not smoking. All the more reason to slim down and keep moving!

If you log food in Noom, you probably know diet sodas are yellow. We've got lots of reasons for this, but here's one more. A small study found that sucralose (Splenda) can in fact impact metabolism and insulin production. The study doesn't necessarily conclude that diet drinks ar going to kill you, but it's an important reminder, that consuming artificial sweeteners isn't quite the same as not having any sugar at all. Self-control is hard. No newsflash there. But there's good news. One study shows that developing good habits actually has a bigger impact that self-control or fighting off bad habits. Think you know how much you're eating? If you're not tracking carefully, this study suggests you could be significantly underestimating -- especially when eating at fast food restaurants. If you're a research nerd like we are, you'll find this study on using barcodes to track real behavior (as opposed to reported behavior). We love the idea of tracking apps like Noom one day helping researchers do a better job of gauging study subjects' behavior.

One expert this week hypothesized the top reasons New Year's weight loss resolutions often fail, including overestimating calorie burn and underestimating calories consumed. Only about 20% of dieters succeed at losing weight — will you? Researchers are calling for more research on the link between diet and depression. Studies have previously shown the two are often associated, but that doesn't mean one causes the other. They suggested other reasons the two might be associated, but what do you think? The fructose vs. glucose battle has raged on for years (think: high fructose corn syrup), and new research suggests why fructose may have a negative impact on health — despite the fact that the body processes all sugars essentially the same way. The answer's in what fructose and glucose do to the brain. Research suggests the next wave of weight loss drugs may target the way the gut "tastes" foods — bet you didn't know your tummy tasted, did you?

Malenda knew she needed to change. She noticed it was getting harder and harder to walk, but it wasn’t until her doctor told her that she had both high blood pressure and pre-diabetes that the reality of her health really hit home. At just 26-years-old, taking meds to handle these illnesses wasn’t good enough for Malenda. She committed to fighting back against the diagnoses, and worked hard to handle issues of depression and emotional eating. When she first started, it was an accomplishment to get moving for just 10 minutes. But as she watched what she ate and kept working at it, she was able to work up to a full hour of exercise 7 days per week. Her weight had been holding her back from life’s simple joys; it’s a relief to now be able to walk without getting tired or hop in and out of the car with ease, she says. So far, Malenda’s dropped 83 lbs. in under a year. She’s planning to keep on slimming down, and even though she’s got a long way to go, she’s confident she can do it. “Noom was the little push I needed to remind me, encourage me, and just help me,” she says. “I know I have a lot longer to go but am very proud of my achievements so far. I feel great and on my way to getting my life back!”

If you're interested in the science behind calories and nutrients, this video from the American Chemical Society is a great resource. In just 6 minutes, you'll get a solid primer on the chemistry of food and the body. Though sobering, this first-hand account of a woman under 50 who had a heart attack may be just the reminder we need that it can happen to us. One way to help decrease your chances of a heart attack is to stay at a healthy weight. If you're planning to cook more at home in the new year, check out some of these top healthy eating cookbooks of 2012. And when facing those "no junk food" resolutions, these tips to avoid bingeing could be really helpful. We especially like the recommendation to wait 15 minutes before indulging.

New Yorkers are already accustomed to seeing calorie counts on their food menus, but a recent study found that adding in the number of miles you'd have to work to burn that food off contributes to healthier choices even more than the calorie counts alone. Another study this week found that reducing the time spent in a car was just as effective for weight maintenance as dieting and consciously cutting out high-calorie foods. The latest study comparing weight training and aerobics found that for weight loss, aerobic exercise (like walking, bicycling, and swimming) is the way to go. Keep in mind, though, weight training still plays an important role in your health. We've said a thousand times that the key to weight loss is small changes, but the latest study on the topic demonstrated just how important they are. Study subjects who stuck with a healthy changes for 25+ days lost an average of 2 pounds per month — that was just from the small changes, none of the subjects "dieted."

And remember, whatever the holidays send your way, Noom is here for you.

It can be hard to actively manage your calorie intake all day. That's why we like the guideline of 400 calories per meal. Three square meals will get you up 1200 calories, and if you've got extra space in your calorie budget, you can use it on snacks. Try these 400-calorie recipes from Prevention. Wondering what snacks you could possibly add in without ruining your progess? Try out one of these 28 healthy snacks under 100 calories each, courtesy of Women's Health. And while you're at it, here are fancy cocktails that clock in under 200 calories from Fitness magazine. For a more seasonal riff on healthy cocktails, check out Cooking Light's recipes for lighter, festive drinks.

For years, we've heard a glass or two of red wine each day is good for your heart. While that may be true for some, a recent study found that wasn't the case for those who are overweight. If you're overweight, you may want to wait 'til you trim down before making a glass-a-day a regular habit. Another study found that moving away from a high-fat diet could have effects not unlike drug withdrawal. If you're in the process of eliminating unhealthy foods, this could be a heartening reminder (you're not crazy, it really is that hard to change your diet!). Just keep fighting through, and it's sure to get easier. A study out of New Zealand suggests that changes in the prices of foods could drastically affect which foods we eat. For example, a 10% increase in the price of soda could yield a 24% decrease in consumption (according to their model), while a 10% decrease in the price of fruits and vegetables could yield a nearly equivalent increase in their consumption. And our favorite study this week found that a mobile app that tracked exercise and food could seriously increase dieters' weight loss success. The scientists paired the app use with twice monthly phone coaching and compared it to phone coaching alone. The app group lost an average of 15 pounds! (If you're wondering, the researchers didn't name the app they used, but it doesn't sound too different from what Noom does.)

Nope, we can't tell you what to wear or who bring as a +1. (Though, what does “festive casual” mean, and is it okay to bring just-a-friend to the holiday party?) This is your essential must-have guide to navigating the buffet table and bar at all those festive fetes. 1. If it’s wrapped in dough, skip it. Easy to remember rules are key when you’re reveling; with this rule you don’t have to go around asking the host what exactly is in each hors d’oeuvre. Foods wrapped in dough (like pigs in a blanket, phyllo dough cups, etc.) are often very buttery, high in fat, and may also be fried. Choose a rule like this one to make your food choices easy. 2. Nuts vs. olives. Given these two options, we bet most party-goers would see nuts as the healthier choice. And while the olives certainly aren’t “healthy” (they have a lot of sodium and not a ton of other nutrients), they’re less calorically dense than nuts, which can be a major calorie bomb. Go into Noom’s food logging and review the calorie density of some common party foods — you may be surprised by which ones you should avoid. Of course, crudite is always a safe option! 3. Walk away from the buffet table. Put all the food you plan to eat on one plate. If you can manage it, try to sit down at a table to eat. Then walk away from the buffet table and candy dish and avoid any passed hors d’oeuvres. (Same goes for the bar!) 4. Skip the booze when you can. If you’re not one for boozing, great! Alcohol has a ton of extra calories. Stick to water — or sparkling water if you don’t want your teetotaling to be too obvious — instead of soda. If you really want a holiday drink, go with spiced cider over egg nog or hot cocoa. 5. Choose healthier alcoholic beverages. When consuming alcohol, light beer in bottles or cans can be great for keeping track of how much you’ve had. (In general light beer is about 100 calories per 12 ounces.) Wine is about the same number of calories per drink as beer — just watch your pour. Try measuring out 5 ounces of water at home and pour it into a variety of cups and glasses to see how it looks. In general, try to pour your own mixed drinks so you can monitor your intake. 6. Enjoy yourself! Obviously you should be focused on enjoying yourself around this time of year, but making a conscious effort to have a good time could even ease your diet struggles. Rather than mindlessly munching while you listen to a new acquaintance drone on about his lint collection, excuse yourself and go have a good time. Tear up the dance floor and make conversation instead of obsessing over how good those cookies look. At Noom, we know holidays can be tough, but hang in there — we’re here whenever you decide to check in. Open up Noom now and do a few things; it doesn’t have to be all or nothing.

We loved this thought-provoking article from Dan Trink on Greatist.com. It talks about why women should lift heavy — not just 2-pound dumbbells. Not only that, Trink contends that those Pinterest-y images of beautiful women rippling with muscle are selling you short. On that note, we also loved this list of health lies trainers tell, like "Sweating eliminates toxins!" Click through for all 8 lies.  (And remember, being certified in fitness training doesn't make them a doctor!) If you're entertaining this season, check out Real Simple's list of quick and easy appetizers. They're not all healthy, but many of them are. We'd recommend the Chickpea and Mint Crostini and Smoked Salmon Triangles, And finally, some great tips for staying active this holiday season. Don't let the cold keep you indoors!

A heart-healthy diet (along with medication) improves your heart health more than medication alone can, according to a study released this week. The lead research said, "At times, patients don't think they need to follow a healthy diet since their medications have already lowered their blood pressure and cholesterol -- that is wrong." The recommended diet was high in fruits, veggies, and fish — great news for Noomers! Another study on college students found that personalized health recommendations improved subjects exercise habits. The students filled out a questionnaire about their current habits and then spent 25 to 30 minutes talking over the results with a clinician. It goes to show that personalized advice beats the advice a doctor can give a patient without a full backstory. Researchers also offered a nice reality check. After looking through studies from the past 35 years, they found that there are studies suggesting benefits or risks from nearly all of the foods on a list of 50 random foods. And most of the research wasn't very strong. It's a good reminder not to take every study at face value — and to never rely on just one food for all your health benefits.

Whether you're shopping for a fit pal or family member or just trying to figure out what to put on your own list for Santa, this gift list from Fitsugar is a great starting place. And for the dudes, obviously Men's Health has you covered. As for a few of our own recommendations, we love this extra-sticky, thick Gaiam yoga mat for new yogis — especially home practitioners with hard wood floors. This mat offers nice padding for knees and hands and may also be thick enough for other work outs, like Pilates. Resistance bands are also great for home use or frequent travelers. They take up almost no space! (Here's how to use them.) We're so impressed with Slimware plates. They include suggested portion sizes right on them, but your guests would never guess. They're all stylish and discreet. And of course, Noom Pro makes a great gift, too — hey, how could we resist mentioning that?