Lose 7 Pounds in 3 Weeks?

My final weigh-in with the biggest loser is on April 18th, so in order to reach my goal I need to lose 7 pounds.  This means I need to lose about 2.4 lbs a week....yikes I'm not sure if I will able to do that.  Although this is going to be a hard goal for me I want to push myself the next three weeks just to see if I can get close.  So far this week I've worked out twice and I plan on going to the gym today. So hopefully with my hard work at the gym and at home exercising I will be able to accomplish my goal.  Wish me luck!

6 Best Foods You’re Not Eating

From watermelon to red cabbage, find out why these foods should be part of a healthy diet.

WebMD Feature

By Kathleen M. Zelman, MPH, RD, LD

Some foods are so healthy they star on every nutrition expert’s super food list. But often missing on those lists are some nutritional gems or underrated foods that don’t get the attention they deserve.

Sorting out the best foods to eat is not always easy because the choices can be daunting. Adding to the confusion are overrated foods like salads that are perceived to be good for you but can be health horrors.

Here are six foods not typically thought of as nutritional powerhouses that can definitely upgrade your diet. Getting to know them -- and understanding more about the nutritional goodness of foods in general -- will help you to make more informed choices that can impact your health, weight, and wallet.

Criteria for the Best Foods

In order to make our best list, foods had to be whole foods that are familiar, widely available, affordable, nutrient-rich -- and most importantly, taste great. After all, what good is a super food if it isn’t a culinary delight?

Beyond the obvious ‘health halo’ super foods like blueberries, nuts, and salmon, WebMD asked nutrition experts for their opinion of the best underrated foods that belong on your menus.

Here are their top six picks:

1. Beans and Lentils

Make no beans about it, beans and lentils are among the most overlooked items in the grocery store. Beans really are nutrition superstars rich in protein, fiber, complex carbs, iron, magnesium, potassium, and zinc.

New York-based nutrition consultant and author of Read It Before You Eat It, Bonnie Taub-Dix, MA, RD says healthy foods like beans and lentils defy the recommendation to only shop the perimeter of the grocery store. “There are hundreds of essential foods like beans and lentils lining the shelves in the center aisles that should not be overlooked.”

Versatile and easy on your wallet, Taub-Dix suggests lowering the sodium in canned beans by approximately 40% by thoroughly rinsing the beans in water.

Elisa Zied, MS, RD, author of Nutrition at Your Fingertips, says we don’t come close to eating the three cups a week recommended by the U.S. government's 2005 Dietary Guidelines. “Eating a diet rich in legumes can help promote weight loss and has been shown to lower LDL [low-density "bad" cholesterol] and raise HDL [high-density "good" cholesterol],” she says.  

Toss these nuggets into soups, stews, salads, grain medleys, or greens or create a veggie dip by pureeing beans and adding your favorite seasoning, like hummus made from chickpeas.

2. Watermelon

Watermelon is everyone’s favorite summertime fruit. But because it is so naturally sweet, some people avoid it because they think it is high in sugar.

Elizabeth Ward, MS, RD and author of Expect the Best, says watermelon should be a staple in everyone’s diet. “It is fun to eat, sweet, juicy, low in calories, and chock full of vitamins C, A, potassium, and lycopene. Because it is so high in water, it helps meet fluid needs.”

A bonus is that the thick peel keeps pesticides far from the flesh, earning it a spot on the Environmental Working Groups ‘clean 15’ produce with least pesticide residue.

3. Sweet Potatoes

Sweet potatoes are often thought of as high in calories and carbs because they are so naturally sweet. But don’t let that fool you.

American Dietetic Association spokeswoman Heather Mangieri, MS, RD says “sweet potatoes are nutritional all-stars and one of the best vegetables you can eat. Not only are they a great source of beta carotene, vitamin C, fiber, and potassium, but this highly underrated vegetable is so versatile it can be enjoyed with very few extra calories or embellishment.”

She suggests topping a slow-baked sweet potato with a sprinkle of cinnamon, applesauce, and crushed pineapple -- or black beans and salsa. Other options: Mash it or slice into fries and oven bake until golden brown.

4. Red Cabbage

Sarasota, Fla., physician and registered dietitian Christine Gerbstadt MD, RD, votes for the cruciferous vegetable, red cabbage.

“A great source of fiber, vitamins A, D, and K; folate; and lots of trace minerals with only 22 calories in one cup chopped," Gerbstadt says. " Rich in antioxidants, this veggie can boost cancer-fighting enzymes. You can eat it raw, cooked, sweet, savory, stand-alone in a dish like coleslaw, or add it to almost anything from soups, salads, casseroles, sandwiches, burgers, and more.”

She suggests keeping a head of red cabbage in your crisper to inspire creative ways to add more color and nutrition to your meals.

5. Canned Tomatoes

Fire-roasted petite diced tomatoes are a staple in the pantry of Georgia State University professor emeritus Chris Rosenbloom, PhD, RD. “Everyone thinks fresh is best but cooking tomatoes helps release some of the disease-fighting lycopene so it is better absorbed," Rosenbloom says.

A study in the 2009 Journal of Clinical Oncology shows that a diet rich in tomatoes may help prevent prostate cancer and that lycopene, a strong antioxidant, may also help prevent other types of cancer. Of course, many other lifestyle and genetic factors also affect cancer risk.

Stock your pantry with canned tomatoes for pizza, spaghetti sauce, and home-made salsa or toss a can into soups, stews, casseroles, greens, or pasta dishes. And if your power goes out, "canned foods are a lifesaver," Rosenbloom says.

If canned tomatoes are not your favorite, how about low-sodium vegetable juice? Miami registered dietitian Sheah Rarback, MS, RD, nominates the vegetable juice that has been around for a long time with only 140 mg sodium and an excellent source of vitamin C and potassium.

6. Plain, Nonfat Greek Yogurt

There are many yogurts on the market, and plain, nonfat Greek yogurt is a standout.

All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.

“Skip the extra sugar calories found in most yogurts and pump up the protein by choosing Greek yogurt that contains twice as much protein, which is great for weight control because it keeps you feeling full longer,” says Judith Rodriguez, PhD, RD, president of the American Dietetic Association and nutrition professor at University of North Florida.

Rodriguez suggests pairing the tart yogurt with the natural sweetness of fresh fruit or your favorite whole grain cereal.

Reaching My First Goal

Yesterday I realized that I am only 7 pounds away from reaching my 1st goal.  I am so proud of myself for the 20 pounds I've already lost and hope to reach my 1st goal weight by April 18th (final weigh-in for the biggest loser).  My FINAL goal weight is to lose an additional 5-10 pounds after I complete my 1st goal. 

30 Day Shred Update

So far I like the 30 Day Shred video and to mix it up I rotate between the 3 levels so that I don't get bored doing Level 1 for 30 days.  I am also NOT doing this for 30 days in a row as it suggests.  Instead on the days that I don't go to the gym I will do this video, which is beneficial to me because I do cardio at the gym and this video allows me to do cardio, strength, and abs.  I recommend this video as it's easy but challenging and it's only 20 minutes. 

Biggest Loser Coming to an End

Today I weighed in and lost 2.4lbs which was very exciting for me as I wasn't sure if I lost any.  The bad news is that today is Week 13, which means I only have 3 more weeks of the biggest loser co-workers to keep me motivated.  I am worried that after the 16 weeks I won't be as motivated as I have been and then I won't reach my goal.  I need to find a good motivation and I think I figured out what it will be.  This may sound silly to some, but I tried on my FAVORITE pair of jeans last night and they still don't fit.  So my motivation is to try on those jeans every week until they fit!

Jillian's 30 Day Shred

Although going to gym has helped with my weight loss, I am starting to get bored with the same thing over and over again.  I've decided to give Jillian's 30 day shred a chance.  I've heard great reviews on the video and hope that it will help motivate me.  I have her yoga meltdown video and LOVE it so I hope this one is just a wonderful.  I start the 30 shred today and will give weekly updates on how I am doing and if the video is worth it.

This isn't a diet, it's a lifestyle change!

When I tell people that I am trying to lose weight they assume I am doing a"diet", but what exactly is a diet?  Is dieting when you eat hardly anything, or when you do weight watchers, or slim-fast meal plans? 

The dictionary says: DIET (noun): such a selection or a limitation on the amount a person eats for reducing weight: No pie for me, I'm on a diet.

I personally don't like the word diet, but the dictionary definition sounds like what I am doing.  But I feel that what I am doing is beyond dieting, I am more focused on a lifestyle change versus a diet because I plan on continuing to eat healthy and limited my food intake for the rest of my life.  I don't want to go back to eating crap that my body doesn't like. 

Excuses

I've realized that sometimes it's hard to find time to go to the gym because of work or school.  But thanks to my wonderful boyfriend I no longer have any excuses.  He set up my treadmill and elliptical in the garage with a TV so I am now ready to workout on days that I am unable to get to the gym.  NO MORE EXCUSES.

Today is one of those days where I don't feel like driving to the gym, so instead I am going to lift weights and run on my treadmill at home. :)

Diet 911: After You Overindulge

What to do after you've blown your calorie budget.

By Daphne Sashin
WebMD Feature

Holiday parties, gourmet meals, and celebratory dinners can easily get a little (or a lot) more decadent than you expected. Let’s face it: Everyone blows his or her calorie budget every now and then.

Do you need to worry? Is that old dieter’s saying, “a moment on the lips, forever on the hips” really true? And what should you do next?

WebMD asked medical experts, registered dieticians, and weight management specialists about the damage done by one-time splurges and their tips for getting back on track. Here’s what they recommend, whether you’re looking to maintain your weight or lose some extra pounds:

Relax (For a Moment)

The good news is, one meal is not going to ruin you if you eat sensibly and exercise regularly the rest of the time and get back to your routine, experts say. You need to eat 3,500 calories to gain one pound of body fat, so it’s unlikely that a single overindulgence will show up on the scale, experts say.

“We call these ‘taking time-outs,’ and we all take them,” says Rebecca S. Reeves, DrPH, RD, assistant professor at Baylor College of Medicine in Houston. “No one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and as soon as it’s over, we should go back to the eating plan we normally follow. This does not give us permission to continue to overeat and binge.”

The problem is, overeating is not a one-time affair for most Americans, says cardiologist Allen Dollar, MD, chief of cardiology at Grady Memorial Hospital and assistant professor of medicine at Emory University School of Medicine in Atlanta.

“Most people overeat somewhere between 500 and 1,500 calories every single day,” Dollar says. “If they don’t consciously think about their dietary intake every day, they will be overweight.”

Don’t Beat Yourself Up

Too many dieters throw in the towel after a splurge, says Kathleen M. Laquale, PhD, a licensed nutritionist, athletic trainer, and associate professor at Bridgewater State University in Massachusetts.

“You may feel defeated and say, ‘Oh I blew my diet, and I’ll just eat the whole Christmas season and the heck with it,” Laquale says. “When you do overindulge, don’t be self-deprecating. You overeat for one day; let’s get back on track again. Let’s be more conscious of our portion sizes the next day.”

Think of Your Diet Over the Course of Several Days

It’s typical to eat more sensibly during the week and take in more calories on the weekend, says Joan Salge Blake, MS, RD, clinical associate professor at Boston University.

So if you eat more calories than you should at a party on a weeknight consider that one of your “weekend” days and compensate for it accordingly.

“In other words, you had a party on a Tuesday, and that party was quite fun and it almost became like a Saturday,” Salge Blake says. “Just make sure that the days that come after that festive occasion reflect more of the structured Monday-through-Thursday eating pattern, rather than the weekend.”

Resume Sensible Eating

You may be tempted to compensate for the extra calories by skipping meals the next day. But skipping breakfast or lunch will only leave you hungry and at risk for pigging out later.

Salge Blake recommends cutting back throughout the day with a series of small meals packed with fiber-rich fruits and vegetables:

§  Wait until you’re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.

§  Mid-morning snack: A piece of fruit and an ounce of low-fat cheese

§  Lunch: A big salad with lean protein such as fish or chicken, or a whole-wheat pita pocket with lettuce and tuna or turkey

§  Afternoon snack: A cup of vegetable soup and an orange

§  Dinner: A piece of fish and plenty of vegetables

 Skip the Scale

After a feast, your weight is bound to be inflated. That’s not because of an increase in body fat, but because of water retention brought on by the excess salt you likely ate. 

Weighing yourself will only make you feel defeated. Salge Blake tells clients to weigh themselves on Fridays, when they’re likely to weigh their lowest.

Stick to Your Normal Exercise Routine

Compensating for the extra calories by over-exercising will leave you burned out or worse, Laquale says.

“If you overload and do more than your regular routine, you could strain a muscle, you could hurt a joint. So muscle soreness may set in. Then you can’t exercise,” she says. “So now we’re into your third day, and you’re tight all over and you’re still feeling down because you overate, so it creates a vicious cycle.”

Track What You Eat

Setting a caloric goal for the day and recording what you eat keeps you conscious of what you’re eating, Dollar says. There are many calorie-counting web sites and mobile applications to choose from, including WebMD’s Food & Fitness Planner. 

The only way to win the game “is to be meticulous about your total calories for the week,” Dollar says. “If you don’t stay on top of things, you’ll slowly and subtly lose the battle. You have to be conscious every time your hand goes from a plate to your mouth.”

Hello Gym!

Yesterday I went to the gym and did the treadmill for 20 minutes and the bicycle for 35 minutes, and in that time I realized that I need to go to the gym more often.  I usually make it twice a week but three or four times would be better.  I was surprised how great I felt especially since the last time I went to the gym was only 5 days ago.  I've also started to include weight lifting and crunches in my workouts...nothing extreme, but I do arm exercises while I watch TV and 100 crunches before bed.  So far it seems to be working for me, but I can't wait to mix up my routine when it starts warming up outside.  I look forward to bicycle rides outside in the sun!

Fat-Fighting Foods

Greek Yogurt

What makes Greek yogurt a delicious tool for weight loss is its protein content. It has twice as much as other yogurts. "Protein takes longer to leave the stomach," says sports nutritionist Leslie Bonci, MPH, RD. "That keeps you satisfied longer." As a bonus, Bonci tells WebMD, the body burns more calories digesting protein than carbs. Non-fat, low-fat, and low-sugar types keep a slim profile.

Quinoa

Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, plus it's as easy to cook as rice. It's also packed with nutrients such as iron, zinc, selenium, and vitamin E. For a quick and interesting dinner, mix in some vegetables, nuts, or lean protein.

Cinnamon

Studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curtail appetite, particularly in people with type 2 diabetes, Bonci says. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.

Hot Peppers

Hot peppers contain a flavorless compound called capsaicin. It's more plentiful in spicy habaneros, but also occurs in jalapeños. This compound appears to curb appetite and speed up the metabolism slightly, but only for a short time. Bonci doubts that this has a significant impact on weight loss. But, she says, people tend to eat less when their food is spicy.

Green Tea

Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Bonci recommends taking your tea hot, because it takes longer to drink, slowing your calorie intake and providing a soothing, mindful experience.

Grapefruit

While grapefruit doesn't have any magical fat-burning properties, it can help dieters feel full with fewer calories. Bonci attributes this to the plentiful amounts of soluble fiber, which take longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up, so you eat fewer calories during the meal.

Watermelon

Foods that are high in water content take up more room in the gut, Bonci says. This signals the body that you've had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories. Watermelon is a great example. It's a rich source of the antioxidant lycopene and adds some vitamins A and C to your day, too.

Pears and Apples

Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Bonci recommends whole fruits rather than fruit juice. Not only do you get more fiber, you have to chew the fruits. This takes longer and requires some exertion. You actually burn a few calories chewing, as opposed to gulping down a smoothie.

Grapes vs. Raisins

The value of water content becomes clear when you look at two cups of grapes vs. ¼ cup of raisins. Either choice has a little more than 100 calories, but the larger portion of grapes is likely to feel more satisfying. Still, Bonci says, dried fruit has an interesting texture. When used sparingly, a few raisins or dried cranberries can make a salad more appealing.

Berries

Like other fruits, berries are high in water and fiber, which can keep you full longer. But they have another benefit -- they're very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they're easy to find and loaded with antioxidants.

Raw Vegetables

Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they're full of water to help you feel full, and they're low in calories. Half a cup of diced celery has just eight calories. Bonci suggests coating celery with a little peanut butter or dunking carrots in salsa. When you're in the mood for chips and dip, try replacing the chips with raw veggies.

Sweet Potatoes

Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they require very little embellishment. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber.

Eggs

Studies suggest eating protein in the morning will keep your hunger at bay longer than eating a bagel or other carbs. One egg has only 75 calories but packs 7 grams of high-quality protein, along with other vital nutrients. Bonci adds that your body will burn more calories digesting eggs than a carb-heavy breakfast. If you have high cholesterol, check with your doctor about how many eggs you can eat per week.

Coffee

It sounds too good to be true -- one of your favorite beverages may actually help rev the metabolism and help you lose weight. Bonci says coffee does stimulate the metabolism -- a little. She cautions that the effect is small and is easily cancelled out by the extra calories in a mocha cappuccino.

Oatmeal

Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it's hot. Bonci says this is a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. "Don't buy the one that's already sweetened," Bonci says. "You can choose how to flavor it." Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.

Crispbreads

Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.

Tabouli

A standout whole grain is bulgur wheat, the type found in tabouli. It's high in fiber and protein, but low in fat and calories. That helps you fill up with a minimum of calories. Bonci adds that the rich taste makes it satisfying. "It's flavorful, so you don't need to add a lot of oil," she says. To turn this dish into a meal, she suggests adding beans and stirring in extra tomato, cucumber, and parsley.

Soup

Soup -- we're talking broth-based, not creamy -- is a dieter's friend in several ways. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from guzzling it down too quickly. When eaten before a meal, soup can take up space that might have gone to higher calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans

Salad

Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. But be careful about dressing, which can add a lot of calories. Bonci recommends using salsa, hummus, or black bean dip as dressing.

Vinegar

If you dress your salad with oil and vinegar, you may get another fat-fighting benefit.  More research is needed, but some studies suggest vinegar may help the body break down fat. Whether or not this effect pans out, Bonci says vinegar is a good choice. It's full of flavor that can make salad more satisfying -- and it has no calories.

Nuts

Nuts are an excellent way to curb hunger between meals. They're high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. The key is to "be careful with quantity," Bonci tells WebMD. "Choose something in a shell, so you have to work harder and slow down."

Air-Popped Popcorn

Three cups of plain, air-popped popcorn may seem like a whole lot, but the calorie content is low. All that air adds volume without adding fat or sugar. "When people are looking to snack, they don't stop at 10 potato chips," Bonci says. They want to have their fill, and a big bowl of popcorn delivers. "It's visually satisfying, plus it takes time to eat."

Skim Milk

Skim milk provides plenty of protein and calcium with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein, Bonci says. There's also evidence that skim milk and other nonfat dairy foods may promote weight loss, particularly around the mid-section. More research is needed to confirm this effect.

Lean Meat

As we've seen, protein can keep you full longer and burn more calories during digestion. But you want to choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce

Fish

One of the best sources of protein is fish. Studies show it's more satisfying than chicken or beef, probably because of the type of protein it contains. Most fish is low in fat, and the exceptions usually have a healthy form of fat -- omega-3 fatty acids. Omega-3's, which are found in salmon, herring, and other fatty fish, appear to help protect against heart disease and other chronic conditions.

Beans

Beans deliver a nutritional triple punch, Bonci says. They're a vegetable, a protein, and a great source of fiber. This means they'll help you stay full for the price of very few calories. They're also easy to prepare when the munchies strike. Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein.

The Big Climb

I decided to participate in the 25th Annual Big Climb on Sunday, March 20, 2011.  The Big Climb is a climb up 69 flights of stairs in the Columbia Center in downtown Seattle.  I'll be huffing and puffing, but all in the name of helping The Leukemia & Lymphoma Society (LLS) fight blood cancers.


I am asking you to help by supporting my fund-raising efforts with a donation.  Click either of the links below to donate online.  If your company has a matching gift, please fill out the required paperwork from your company.  If you prefer, you can can mail checks payable to LLS to The Leukemia & Lymphoma Society, Big Climb, 530 Dexter Ave. North, Ste. 300 Seattle, WA 98109.  Please include a note with my name and "Big Climb" for proper crediting.


Any amount, great or small, helps in the fight against blood cancers.  I greatly appreciate your support and will keep you posted on my progress.  Your tax-deductible gift will make a difference in the lives of many.  Thank you!

To Donate Click on the following link: My Big Climb Fundraising Page

Halfway There!!!

Today is the start of Week 10 of the Biggest Loser at work and I am now down 15 pounds, which means I am halfway to my goal!!   People are starting to notice that I've lost weight and it feels great! Now if only I could see what they see....when I look in the mirror I don't see the progress that I've done so far, I just see the weight that I still need to lose. :(  I hope with the weight loss I become more confident with my appearance and myself.

To keep up my pace on loosing weight I am going to continue eating 1400 calories a day and workout at the gym at least 3 times per week.  I also purchased free weights which I use while I am watching TV or on the treadmill at home.

Exercise to Lose Weight

What kind of exercise -- and how much -- is best when you're trying to lose weight?

By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-Feature

If someone told you right now what the absolute best exercise to lose weight was, would you do it? You might when you read this. Drum roll, please!

The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.

Other experts interviewed by WebMD said much the same thing about weight loss workouts.

"The two things that stop people from losing weight with exercise are either boredom or injury," says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA.

The truth is that weight loss is about creating a calorie deficit -- in other words, burning more calories than you take in. So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.

The Beef on Strength Training

In all cases, however, you'll burn more calories with cardio (aerobic) exercise than with strength or resistance training.

"Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.

But what about all that talk that more muscle mass equates to more calories burned, even when you're at rest?

"It's a myth. It's not going to happen," says Gaesser.

The only successful studies to show a significant calorie burn following a weight-lifting workout (afterburn) were done with serious lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set.

In fact, Gaesser says, at best, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that chewing gum.

That's not to say that strength training isn't important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity, says Quist.

"Do aerobic base-building workouts," he says, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.

Quist also recommends cross-training -- that is, doing a range of different activities during your workouts. Not only does this help you keep from getting bored, it's better for your body. Doing different activities recruits different muscle groups. You're also less likely to develop an injury, says Quist, since doing the same thing day after day creates wear patterns on your joints.

Get creative, says Gaesser, whose graduate students teach an entire class on novel ways to burn calories. For example, he says, if you're a golfer, ditch the cart and walk with your clubs. You'll do what you love -- and burn more calories.

Exercise Is Just One Piece of the Puzzle

Keep in mind that exercise is just one portion of a successful weight loss program, say experts.

"Eating and exercise are not separate issues," says Church. "They're intimately connected. Too many people think these large doses of exercise are an excuse to eat whatever you want."

Unfortunately, today food is everywhere. There are candy bars at Home Depot and cheesecakes at Barnes & Noble. Gaesser says his kids can't believe a gas station used to be just a place to get gas. And portions are out of control, says Church -- just look at the size of the plates at restaurants.

"It's so much easier not to eat calories than to burn them off," says Quist.

And keep in mind that the definition of successful weight loss is keeping the weight off.

"It's not hard to lose weight," says Church. "Anyone can lose weight. What's hard is keeping it off. Those that combine both diet and exercise keep it off."

But what about metabolism? Many people who have struggled to lose weight believe they have unusually slow metabolisms.

Chances are, "you don't have a slow metabolism," says Church. "It is so rare that of all the metabolisms we've checked (and he does this daily), I can't remember one being legitimately slow."

The truth is, he says, "bigger people have a higher metabolism because they're bigger. Metabolism is how much mass you have. The more mass you have, the more energy you burn just sitting around."

How Much Do I Need to Exercise for Weight Loss?

Do the math: You need to burn 3,500 calories to lose a pound. So if you're burning 300 calories in one workout, it will take you nearly 12 workouts to lose one pound. If you cut your calorie intake by 300 calories in addition to burning 300, it will take you half as long to lose a pound.

If you want to lose weight, shoot for at least 200 minutes (more than three hours) a week of moderate intensity exercise with everything else consistent, says Church. If you cut calories and exercise, he says, you can get away with a minimum dose of 150 minutes (2 1/2 hours) a week.

If you're a beginner, says Gaesser, start with 50 minutes of exercise a week and work up to 200.

"You didn't put on that 20 pounds in the last six months; you're not going to take it off in six months," says Church.

"People don't want to hear about the patience aspect," he says. "They want instant gratification. But the cold, hard reality is if you want to lose weight and keep it off, it's work. No one loses weight and keeps it off without trying."

Here are eight tips to help you adhere to a weight loss workout and meet your goals.

1.     Have an exercise buddy or partner. This is a must, according to the experts who spoke with WebMD. Having accountability to someone else, even if it's your Labrador, keeps you honest. "It's much easier to say no to yourself than to someone else," says Gaesser, who goes for bike rides regularly with friends.

2.     Schedule your workouts. Keep a calendar that lists specific times for your workouts, says Gaesser. Make an appointment with exercise ahead of time, and you won't have the excuse of running out of time.

3.     Weigh yourself daily. This is one of the best tools to see if you're slipping up, Church says. Weighing yourself daily can keep you on track so that you don't let 300 extra calories a day or one missed workout set you back.

4.     Don't do too much, too fast. Don't get over-motivated, warns Quist. Lifting weights that are too heavy or starting out with six days a week of aerobic exercise is a mistake, says Quist. "People end up hurting themselves in the first week and then they give up," he says.

5.     Log your steps. Logging the time that you work out will help you achieve your weekly goal, even if you get off track one day, Church says. It will also inspire you at the end of the week, when you can look back and see what you've accomplished.

6.     Cook more often. Portions, and calories, are out of control when you eat out, says Church. You'll almost always consume fewer calories in a meal cooked and eaten at home. Save restaurants for special occasions, and get together with friends for a walk instead of a meal.

7.     Don't turn water into wine. Not only does a glass of wine or beer add a couple hundred extra calories, after a few glasses, you're not as conscious of consuming more calories in your meal. You don't have to give up drinking, says Church, but do cut back.

8.     Beware the one-way valve. You walk past the hors d'oeuvres at a party, grab some cheese and crackers, and quickly consume 300 calories before dinner even starts. "We have no problem randomly over-consuming extreme amounts of calories," says Church, "but we never randomly, sporadically have extreme bouts of caloric expenditure."

Bodymedia Review

I've only been using my bodymedia for little over a week now, so I will have another review in a few months. But my friends and family continue to ask me about it, so I thought I would share my opinion so far.  

Pros:

• It provides you with calories burned even when you are sleeping, this allows me to know how much I can eat during the day or need to workout in order to loose weight.
• During a workout I can view how many calories I burned versus what the machine said...the machine is always wrong.
• You can track your food consumed on the website or you can enter just calories consumed if you use another website or app. to track that information.
• The website is easy to use and allows you to track your weight loss, and you can view how well you sleep at night (I was surprised on my results).
• It counts your steps taken and physical activity.
• I am able to view my progress on the bodymedia app., which motivates me to do more to reach my calories burned goal.
• The website has a tool that will help you determine how many calories you should consume for weight loss.

Cons:

• You have to wear it all the time to get the best results.
• The app. on your phone doesn't always work, it has a lot of bugs that need fixed.
• The website has limited information for food, I prefer the app. MyFitnessPal because it's easy to use and has more food options.
• It doesn't count your steps taken accurately.

Overall I would recommend the bodymedia to anyone who needs help with weight loss.  I've learned a lot about my body from the bodymedia and it's a great motivator.