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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Ex-beauty queen gets $2 million FBI reward

A stray cat leads a former Miss Iceland to cross paths with crime boss "Whitey" Bulger & his girlfriend.
Former Miss Iceland got $2 million reward in Bulger case. Former Miss Iceland who met Boston crime boss James "Whitey" Bulger & his girl friend in California was paid a $2 million reward for the tip that led to Bulger's arrest in June, the Boston Globe said on Sunday. The Federal Bureau of Investigation paid the reward money to Anna Bjornsdottir, a one-time model & Miss Iceland 1974 who had gotten to know Bulger's girl friend Catherine Greig after the two women both took a shared interest in a local stray cat while the fugitive couple hid out in Santa Monica.

Bulger & Greig had assumed new identities during more than a decade on the run from federal charges, & appeared to neighbors to be a modest retired couple.

But it was Bjornsdottir, the newspaper reported, who recognized Bulger in a news report this summer while she was back in Reykjavik & called authorities.

After the tip, Bulger & Greig were arrested in June without incident at their Santa Monica apartment building in June. Property records showed they moved into a two-bedroom unit in April 1998, playing $863 a month.

Authorities have said they found about 30 firearms & $822,000 in cash hidden in the walls of their apartment.
The FBI had said in September it had paid $2.1 million to "more than one individual" for information that led to the arrests of Bulger & Greig, but had not given more detail.

The newspaper reported Bjornsdottir had collected $2 million of the $2.1 million in FBI rewards for her tip.
A spokesman for the FBI's Boston office said he could not discuss people who gave the bureau information.

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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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Weight loss Program

Most of us want to lose weight but many of us don't know where to start.

Below you'll find a step by step guide to putting a personalised weight loss program together using the many weight loss resources available on this site.

This DIY weight loss program is easy to do at home & is completely free. Everything you need to plan & implement your very own weight loss program is linked to this page.

So now you know where to start, right here, why not get to it!

Self Assessment

Determining exactly where you are at now is the first step to successful weight loss.

To assist in assessing where you are weight-wise, it is useful to calculate your Body Mass Index (BMI) & calculate your waist to hip ratio.

Your Body Mass Index score will help you determine if your current weight is generally "Underweight", "Normal", "Overweight" or "Obese".


Calculating your waist to hip ratio will help you get a sense of whether your level of fat & its distribution is a potential health concern.

To make it easy for you to calculate your body mass index & your waist to hip ratio, we have created a Body Mass Index Calculator & Waist to Hip Ratio Calculator which we've put in the weight loss tools section of this site. These calculators explain how to use them & how to interpret the results.

Also in the weight loss tools section you'll find an Energy Needs Calculator which can calculate the approximate number of calories or kilojoules you need to maintain your current body weight.

Knowing the amount of energy you need each day to maintain your current weight will help you plan exactly what amount of energy you can consume & lose weight.

Medical Assessment

In addition to these self assessment tools, it's a good idea to talk to your doctor about your weight as well as any underlying health problems that may be associated with being overweight if you believe you are overweight.

Your doctor will be able to not only assess your weight & confirm your Body Mass Index, they will be able to check things like your blood pressure, blood sugar levels, kidney function, cardiovascular function, etc. This will provide valuable feedback about whether or not you already have the onset of some of the health conditions normally associated with being overweight, which can be reassessed once you've begun to lose weight.

By assessing all of these things, your doctor will be able to assist you in setting realistic short & long term weight goals & advise you of any conditions you have that will influence how you should best go about losing the weight.

Professional Weight loss Assessment

In addition to a medical assessment, you may also be interested in a general fitness assessment or assessment of your current diet. Personal Trainers can assess your general fitness & strength & measure your body fat levels. In doing so they can also assist you in setting fitness related goals. Dietitians can assess your current diet & help you make modifications. Weight loss Retreats can do all of these things too. To help you find these weight loss professionals we've set up a weight loss directory for you to use.

Goal Setting

Setting realistic & achievable short & long term goals is the next stage after assessing where you currently are with regards to your weight & general health.

The simplest weight loss goal that most people set is to achieve a certain weight or amount of weight loss by a specific date. For example, "I will lose 10kg in the next six weeks" or "I will weigh 86 kilograms by the 1st of April this year", etc.

To assist you in setting your goals, we've written some articles which you should read before setting your goals, such as Setting Weight loss Goals & Keeping your New Year's Resolution.

As we mentioned above, conducting a self assessment & talking to your doctor & possibly a weight loss professional or two will also assist you in setting your weight loss goal.

Diet Plan

Eating too much over a long period of time is usually the cause of us being overweight, so it should be no surprise that if we are going to successfully lose weight we need to modify our diet.

Having determined the daily calorie intake needed to maintain our current weight using the Energy Needs Calculator during the self assessment phase, we can plan to consume less than that figure & in doing so lose weight.

How many calories less than this figure we consume will depend on how quickly we want to lose weight & how much of a reduction in energy we can cope with physically & mentally. One very common mistake that failed dieters make is to reduce their calorie intake too much too quickly. It takes many years to put on the weight we want to lose, so why should we expect to take it off in weeks & realistically keep it off?

Even reducing your calorie intake by as little as 5 to 10% will make a difference in the medium to long term & reducing your calories by this amount should be safe as well as sustainable physically & mentally.

To assist you in changing your diet, we have quite a few helpful tools on this website, including our series of Everyday Diets for Everyday People, Food Nutrition Tables, Healthy Recipes, Diet Articles & Food Diaries.

Our Everyday Diets for Everyday People are 12 week eating plans that contain everyday foods. The calorie & kilojoule value of all foods in these diets are clearly labelled so you can easily vary or substitute one food for another. These diets are based on an average daily intake of around 2,000 calories or 8400 kilojoules, but can easily be increased or decreased because each of the foods listed has it's calorie & kilojoule value.

Our Food Nutrition Tables help you to calculate the amount of calories & kilojoules of the foods you are currently eating or are planning to include in your diet. In addition to their energy values, these tables also list other important nutrition values of the 4500 common foods listed, such as Calcium & Foliate, Carbohydrates & Sugars, Total Fats & Saturated Fats, Fiber & Cholesterol, Protein & Iron, & Sodium & Potassium.

Our Healthy Recipes section has hundreds of healthy recipes categorized into Healthy Breakfast Recipes, Healthy Lunch Recipes, Healthy Dinner Recipes, Healthy Snack Recipes & Healthy Drink Recipes. As well as a photo of the dish, a full ingredient list & recipe method, each recipe page highlights what type of recipe it is (low fat, high protein, etc), includes a full nutritional panel, additional comments & suggested similar recipes. If you're looking to include some delicious & nutritious new foods in your diet, visiting these recipe pages is a must. If these recipes aren't enough for you, we also sell some very popular Weight loss Recipe Books in our online shop.

Our Diet Articles library contains numerous articles on topics ranging from Emotional Eating, Golden Rules of Dieting, low crab diets, portion control & feeling fuller longer to food cravings, meal replacements for weight loss & more.

Our series of Food Diaries includes a downloadable Basic Food Diary, Emotional Eating Food Diary, Salt, Sugar & Fat Food Diary, Fiber, Calcium & Omega 3 Food Diary, Iron, Magnesium & Potassium Food Diary & Alcohol, Caffeine & Cigarettes Food Diary so you can keep track of particular nutrients in your diet.

If all these tools aren't enough to help you plan a healthy weight loss diet, you can also get some help from a registered dietitian that you find in our Dietitians directory.


Exercise Plan

As well as planning the energy you're going to consume in your diet, you also need to plan the amount of energy your body is going to consume doing exercise. It is the net result of the amount of energy you take in versus the amount of energy your body uses on a daily basis that will ultimately determine whether or not you lose weight, maintain your weight, or put more on.

To assist you in planning & starting an exercise program, we have plenty of helpful tools right here on this website, including our Exercise Energy Charts, Exercise Diaries, Target Heart Rate Calculator, Exercise Article Library, Home Workout Series, National Fun Runs & Walks Calendar, Walking Path Guides & Swiss Ball & Swiss Ball Accessories for purchase. If you need additional help, we also have a directory which lists exercise professionals.

Our Exercise Energy Charts provide an estimated number of Kilojoules or Calories expended at various body weights while performing a range of typical weight loss exercises for 30 minutes. This information is critical in determining exactly how many extra calories your body will be consuming doing your choice of exercise.

Our series of Exercise Diaries includes a downloadable Basic Daily Exercise Diary & a Monthly Aerobics Exercise Diary. Before downloading a exercise diary, you might first like to read our articles on Exercise Planning, Keeping an Exercise Diary, or Keeping a Weight loss Journal.

Our Target Heart Rate Calculator will help you determine the best workout intensity for your exercise experience, fitness & goals. Before using this calculator, you might find it useful to read our article on Using a Heart Rate Monitor.

Speaking of exercise articles, in our Exercise Articles library you'll also find articles on topics such as The Best Time to Exercise, Cycling for Weight loss, Common Exercise Mistakes, Hiring Exercise Equipment, Pregnancy & Exercise, Spot Reduction, Walking for Weight loss, Weight Training for Women, the difference between Yoga & Pilates & even Zomba Dance Fitness.

Our series of Home Workouts includes Core Stability & Back Care Workouts, Dumbbell Workouts, Stretching Workouts, Swiss Ball Workouts & more. All of these workouts can be carried out in the privacy of your own home.

Motivation & Support

Staying motivated to diet & exercise in order to lose weight is the biggest challenge most of us face when trying to achieve a weight loss goal.

It's often a lack of sustained motivation & ongoing support that leads to weight loss failure.

To assist you on both accounts, we've put an article in our Weight loss Articles library on Weight loss Motivation, compiled more than 100 weight loss tips & set up a Weight loss forum where members with similar goals share their experiences & encourage each other to stay on track & achieve their goals.

Speaking of the weight loss forum, the members often conduct monthly Weight loss Challenges which you can join to help you stay motivated.

Monitoring Progress

A good way of staying motivated is to regularly check your progress towards achieving your goals.

Even if you take a step backwards every now & again, which is very common in the pursuit of weight loss goals, it is critical that you measure & record your weight loss results periodically.

Checking your weight everyday isn't necessarily a good idea. It's far better to check it every week, because our daily weight can be influenced by things such as water retention, etc.

As well as weighing yourself, make sure you check your progress in other areas as well, like waist measurement, for example.

To help you check your progress regularly, use the Diet & Exercise.

Reassessment

Periodically you should conduct a complete reassessment of your weight loss program to see what's working & not working for you.

This might involve conduction another self assessment, having a medical assessment or assessment by a weight loss professional as detailed in first Step.

If you're going to seek advise from your doctor or weight loss professional, first have a think about what worked well for you & where you think things might have worked better (assuming of course that you fell a little short of achieving your goal).

If you did achieve your goal, your next challenge is going to be maintaining your new weight in the long term, which many people struggle with, particularly if they haven't made permanent lifestyle changes in order to achieve their weight loss. Typically, the faster we lose weight, the less likely we are to keep it off (this excludes weight loss achieved with the assistance of weight loss surgery of course).


Maintenance

Maintaining a new healthy weight can be as difficult as losing all the weight in the first place.

To assist you in maintaining your weight once you've achieved your goals, we constantly add new content to this website, including new healthy recipes, weight loss tips, everyday diets for everyday people, new articles, new home workouts, etc.

So now you have a step by step approach to a Weight loss Program that can help you lose weight & keep it off.


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