What is the path of your weight loss goal?

Working out & not losing any weight. Skimping on the right amount of aerobic activity might keep you from reaching your weight-loss goals.

You go to the gym, work out, but you still aren't losing any weight. What gives? It's a frustrating scenario but not an impossible one to change. Here are three reasons why you aren't losing weight at the gym & what to do about them.

You're Not Doing Enough [Intense] Cardio Aerobic activity is the most efficient way to burn calories, so make sure you are consistent with cardio workouts. We recommend doing at least 30-45 minutes of cardio, three to four times a week. It's also important to pick the right kind of cardio workout. Studies show that faster-paced workouts help release fat-burning hormones in the body & that interval training is key to losing unwanted belly fat. Still not convinced that you should step up your gym workouts? A recent study said that a 45-minute vigorous workout gets three times the net calories burned compared to the same 45 minutes spent walking; it also increases metabolic rate for up to 14 hours post-workout. To melt away unwanted pounds, choose high-intensity workouts like intervals, running, boot camp, or spin.
You Aren't Really Committed You showed up to the gym, which is awesome. But what's not awesome is how you might be spending your time there — weight loss is as much a mental game as a physical one. Mindlessly walking on the treadmill while flicking through a copy of Us Magazine isn't the best way to go about weight loss, & neither is talking yourself out of a workout once you're there. [You can lose a calorie burn of over 50 calories from just shaving five minutes off of a workout!] Commit yourself by finding a specific goal or personal reason that inspires you to lose the weight & use that as motivation to maintain your fitness routine. Along the way, set smaller goals for yourself & celebrate in some small way when you meet them. This will help you stay focused the entire way through.
You Don't Strength Train Even though cardio is key to weight loss, a good fitness program should incorporate one to two strength training sessions per week. Strength training can reduce overall body fat by three percent in just 10 weeks since muscle burns more calories than fat. & don't forget the after-burn: after an hour-long strength training session, the average woman burns an extra 100 calories over the next 24 hours. Maximize your time by rolling cardio & strength workouts into one. Circuit training intervals & bootcamp-style workouts focus on mixing bursts of cardio with serious strength training moves, but if you don't have time for a long session, perform supersets of compound moves instead.

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List of Seven Foods That Help You Lose Weight

Don't get sucked into the idea that food is your enemy when you're trying to lose weight. In fact, it's just the opposite: Befriend the right foods, & the pounds are much more likely to peel off than if you just try to cut calories across the board. Here, seven foods known to nutritionists to boost your body's fat-burning potential.

1. Oats

Wait a minute -- aren't oats a carb? Yes & no. Oats are a whole grain, & they're high on what nutritionists call the "satiety index," meaning oats have tremendous power to make you feel full. Not only that, they're also high in soluble fiber, so they cut cholesterol & blood fat. Oats digest slowly, so they don't raise your blood sugar, & they keep you feeling filled up well into the late morning. Old-fashioned steel-cut & rolled oats, with up to 5 grams of fiber per serving, are best, but even instant oatmeal has 3 to 4 grams of fiber per serving.

2. Eggs

Nutritionists have been trying for some years to restore the reputation of the lowly egg. No longer thought to be a cholesterol-booster (eggs contain a different type of cholesterol than that in humans), eggs are a concentrated form of animal protein without the added fat that comes with meat. Dietary studies have repeatedly found that when people eat an egg every morning in addition to (or instead of) toast or cereal, they lose twice as much weight as those who eat a breakfast that's dominated by carbs.

3. Skim milk

Studies in reputable publications such as the Journal of Obesity (in addition to the controversial ones funded by the National Dairy Council) show that the combination of calcium, vitamin D, & low-fat protein in skim milk & nonfat yogurt trigger weight loss & help build & maintain lean muscle.

4. Apples

To keep the pounds at bay, eat an apple -- or two -- a day. Numerous studies have found that eating an apple a half hour to an hour before a meal has the result of cutting the calories of the meal. Why? The fiber in the apple makes you feel full, so you eat less. Recent research suggests eating apples has other benefits, too; the antioxidants in apples appear to prevent metabolic syndrome, the combination of high cholesterol, high blood pressure, & prediabetes that tends to accompany thickening around the waist. Also, apples are high in pectin, which binds with water & limits the amount of fat your cells can absorb.
5. Red meat

Not exactly what you think of as a diet food, right? But research in the American Journal of Clinical Nutrition compared diet results for women who ate red meat & those who didn't, & the meat-eaters lost more weight. Experts think the dense protein in lean red meat helps you maintain muscle mass -- but of course this assumes you're exercising to build that muscle.

6. Cinnamon

This simple spice appears to have the power to help your body metabolize sugar, according to surprising data that came out of a USDA study involving diabetics. Eating as little as 1/4 to 2 teaspoons of cinnamon a day was found to reduce blood sugar levels & cut cholesterol from 10 to 25 percent. So add cinnamon to smoothies, sprinkle it on your cereal, or flavor your coffee with it -- particularly if you take your coffee with cream & sugar. The cinnamon will boost the health benefits of the coffee while helping your body rid itself of the added sugars.

7. Almonds & almond butter

Another counterintuitive choice; aren't nuts & nut butters supposed to be incredibly fattening? Well, almonds are calorie-dense, but they also pack a huge nutritional punch -- & they're particularly effective in counteracting cholesterol & triglycerides. One study in the American Journal of Clinical Nutrition found that eating almonds was as effective as taking a statin. Spreading almond butter on your morning toast gives you a nice protein boost while preventing the carbs in the toast from spiking your blood sugar.

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