Resource guide - The Biggest Loser Online Weight Loss Club

Our Resources Guide highlights our most recent stories. Scroll down for a full list of stories under the headings: Food and Nutrition, Health and Wellbeing, Mind Matters and Fitness.

How to swim yourself to fitness

Swimming is the unifying Aussie activity – a sport practised by men and women of all ages all over the country. But how does it rank as a form of physical activity? And is it a good exercise for improving strength, building muscle and shedding fat?

Surprising new ways to rev up your motivation

On 1 January did you promise yourself that “this year would be different” only to find that your motivation is already flagging? Put an end to excuses and achieve success with these surprising new ways to boost your motivation.

Tips for healthy hydration

A boom in sports drinks have taken the beverage industry by storm, but can you really improve on the natural perfection of plain water? We speak with the experts to sort out health from hype when satisfying your thirst this summer.

Eat like a nutritionist

You might think that if you asked a nutritionist what they ate, they’d say something incredibly obscure. But we asked 3 leading nutritionists for their best suggestions on weight loss foods, and they came back to us with some useful food tips for dieters...

Resolution solutions

At the turn of every year do you bow your head in shame for not achieving last year’s resolutions? You’re not alone – about 88% of all New Year resolutions end in failure. Follow our ultimate guide to ensure you stick to your promises this time around.

The secret to curbing Christmas weight gain

While everyone benefits from some down time, the annual gorging on high-calorie festive fare can make this time of year a dietary disaster. Two leading trainers reveal the best tips for curbing Christmas weight gain.

Can hypnotherapy help you lose weight?

Wouldn’t it be wonderful if we could wave a magic wand and have the figure of our dreams? This week we find out the truth about hypnotherapy – what it is, whether it’s proven and what the experts really think...

10 gift ideas for an active Christmas

If you've postponed Christmas shopping to the last minute, don’t sweat it. Give your family and friends the gift of health and fitness this year with these top 10 active-inspired ideas.

How to control the booze this festive season

With the festive cheer upon us and Christmas parties galore, it's important to keep in mind what we drink can make or break our weight loss. Don't let alcohol sabotage your healthy plans with our sobering guide to drinking.

Spice up your diet with these herbs and spices

Some of the healthiest ingredients on the planet are in the herb-and-spices rack. Discover the extra goodness you can add to every meal with these everyday herbs and spices. Plus, try 6 of our super-healthy and delicious recipes.

Look after your feet

As the mercury rises and strappy sandals take prominence, are your feet ready to go on display? Are they smooth, fresh and presentable? The Biggest Loser Club shows you how to give these workhorses a bit of TLC so you can put your best foot forward.

Guide for new mothers

There is no more difficult time to try and lose weight than after you’ve had a baby. But our no-nonsense, practical advice from women who’ve been there can help you find yourself again. Get your body back quickly and reduce stress with these helpful tips.

Recipes and activities for the perfect picnic

Fresh air, sunshine and physical activities are all parts of a happy, healthy lifestyle. So wrestle the Xbox controller from your kids, turn off the TV and head outdoors. Follow our guide to the perfect picnic and get active with the family this weekend.

The basic maths of weight loss

Weight loss is a numbers game. Fortunately you don’t need a PhD to improve your odds of shedding a large number of kilos. Brush up on your basic weight loss maths and get ahead of the game with our handy reference guide.

How to look good in workout gear

If the thought of wearing body-hugging lycra in front of floor-to-ceiling mirrors makes you break out in a nervous sweat – relax. Finding the right workout gear doesn't have to be daunting. Follow our guide to selecting gym gear to boost your confidence.

5 bad foods you should eat

Does your favourite food have a reputation for being fattening and have you banished it from your pantry? Well, get ready to make a dash to the supermarket as we reveal the surprising goodness in 5 popular foods you may be avoiding unnecessarily.

Our best exercises for rock hard abs

Hard abs are not only a boost to your confidence, they also help your exercise and health in numerous ways. Try these effective exercises from The Biggest Loser Club for the rock hard abs of your dreams.

The real deal on alternative sweeteners

Most of us are devout when it comes to our morning coffee ritual. But you’ll find us dropping a sweetener in there if we’re watching our weight. A useful alternative to sugar or a chemical cocktail? We demystify artificial and natural sweeteners.

7 weight loss habits that are hard to break

The key to successful and sustained weight loss involves changing habits. But as we all know, bad habits are hard to break. If you’ve found yourself hitting the same bad habit snags, The Biggest Loser Club is here to help.

5 steps to defying depression

Bad times happen to us all, but we can stay on top of our hassles with the right strategies. Healthy habits and the right outlook make all the difference to how well you cope. We explain how to defy depression and get your life back in balance.

Weight loss tips all men should know

Physiologically, weight loss is easier for men, but more men are in the overweight or obese category than women. In fact, 63% of blokes have a few excess kilos to shed, so we’ve 5 weight loss strategies especially for the boys.

Vitamin D: vital for vibrant health

Have you had your dose of vitamin D today? Even in sunny countries growing numbers of people are low in vitamin D. Too much sun increases the risk of skin cancer, but too little can damage our health as well. Your challenge: getting the right balance.

Eat more, cut calories

What if you could eat more and still lose weight? Look down and see a heaped plate at every meal? Stay satisfied for longer between snacks? We’ve got 10 of the top foods for curbing hunger. Add more of these to your diet, while still cutting calories ...

Are you waiting for the perfect time?

Many dieters press the ‘pause’ button on their life and wait until they are the perfect weight to do the things they’ve always wanted. Rather than believing life will begin once you lose weight, the new message is get a life now and watch the weight drop.

What's your bio age?

How old does your body think you are? Being overweight, a poor diet and a toxic lifestyle can make you older than your years. Find out how old you are really with these vital health assessments.

Single best exercise

Are you wasting time on burpees? Frittering hours on free weights? Going in circles with circuits? Read this before you next hit the gym ... Our three experts nominate their single best exercise for weight loss.

How to make vegies tasty

Have you ever wondered how to stick to a healthy eating plan if you don’t like vegies? Well, if the sight of broccoli makes you gag or the smell of pumpkin makes you wince, we have good news. Follow our simple step-by-step guide to making vegies tasty.

Cut your diabetes risk

Type 2 diabetes is currently the fastest growing, chronic disease in Australia. The Biggest Loser Club reveals the warning signs and explains how you can minimise your risk of developing this dangerous condition before it is too late.

Five days to happiness

“Achieving happiness requires nothing more than practising a few simple disciplines each and every day,” believes Dr Tim Sharp. Happiness builds resilience, optimism and a better quality of life. Give yourself a happy injection with this five-day guide.

Water, the essential nutrient

Humble H2O is the most indispensible nutrient. In fact, we need more water every day than any other nutrient. Find out how drinking plenty of water keeps us healthy, improves weight loss, helps us to focus and charges up our energy.

Beat winter weight gain

Dietitians are warning the side-effects of a winter “vege out” could last well beyond the season. But we’ve got 10 easy ways to beat winter weight gain.

Walking wonder

Build strength, burn calories, boost motivation, reduce stress and lose weight with the simplest form of exercise there is – walking. So it's time to lace up your trainers and get on the inside track with our inspiring guide.

Sitting pretty

Are you sitting down? Feeling comfortable? Because we’re about to raise a topic most of us avoid thinking about, let alone discussing – bowel cancer. Try these preventative strategies to reduce your risk of Australia's most frequently occurring cancer.

Commando central

He’s turned the humble squat into an art form and transformed the Biggest Loser girls from grizzly to gorgeous, now Commando Steve’s got some makeover advice for our members ...

Foundations for fitness

The right underwear is not only important for comfort – it’s an essential piece in the structure of your self-esteem. Find out how you can improve your posture, protect your assets, minimise neck and back pain, slim your bust size and shed the kilos.

No half measures

In her quest to lose 50% of her bodyweight, Amy Waight has had to face up to lentils and liver, train with Commando Steve, bare skin at the local swimming pool and blog her heart out. We catch up with the inspirational member ...

Leigh Westren is The Biggest Loser 2011 runner up

At just 23 years old, Leigh has already undergone one of the most radical physical transformations of any Biggest Loser contestant. He lost 57.7kg and is our 2011 runner up. We caught up with the star contestant after the cameras stopped rolling.

Diary of a binge-eater

We all overeat from time to time and, let’s face it, eating is rather pleasurable. But do you find yourself over-indulging in food at the first sign of negative emotion and stress? We investigate the complex topic of binge-eating.

Reclaim your waist

Looking for a shortcut to your perfect shape? Get instant gratification with this non-food, non-exercise way to whittle your waist.

6 ways to burn off a bunny

Dark, white, melted, shaved, crumbled ... chocolate sounds awesome any way you say it. And, at Easter time, it’s pretty much impossible to avoid. So how can you cope without feeling deprived? Here are six ways to burn off a Lindt chocolate bunny!

Be your best friend

We’re tough on ourselves, particularly when it comes to diet and exercise. But what if you changed how you treat yourself? How would this affect your health and wellbeing? Self-compassion is a novel idea for most of us, but it’s never too late to learn.

Motive to move

Why do some contestants power through The Biggest Loser trials and tribulations without so much as a blip in motivation, while others struggle with sluggish drive each day? Our clinical psychologist, Dr Cindy Nour, gets to grips with all things motivation.

Why can't I lose weight?

You watch what you eat, sacrifice chocolate and sweat it out at the gym – you’re doing everything right, so why aren’t you losing weight? Here are 12 checks you can make to ensure you’re backing yourself with the best weight loss odds.

Running on empty

Does the idea of a 6am jog make you roll over and hug the pillow? What if pre-brekkie cardio could burn more fat than your normal workout? Cardio fasting is gathering pace among fitness fans as a way to burn fat faster. But is there any truth in the idea?

Full steam ahead

Are you looking for a 100% fat-free way to cook that locks in more vitamins and nutrients and packs a flavour punch? Our very own MasterChef, Courtney Roulston, shares her top secrets and cooks up a storm in The Biggest Loser Club kitchen.

Teen hurdles

The teenage years: these are the fastest changing, most self-conscious and confusing days of our lives. As The Biggest Loser Families are discovering, controlling a teenager’s diet is not so easy. We explore the complex issue of teenage weight gain.

Health is a family affair

It’s an uncomfortable truth that 1 in 5 Australians are obese and one-quarter of children are overweight and there's no doubt something needs to be done. As The Biggest Loser 'Families' gets underway, we investigate why weight is a family affair.

The benefits of hydration

Water is the best drink of all. It is the ideal thirst quencher, doesn't make a single dent in your calorie intake and is cost-effective! Here we reveal how you can enhance the taste and appeal of your water to keep your body well hydrated.

This workout has balls

Bosu, medicine balls and fit balls, that is ... You’ve seen them at the gym, spied them at the physio and they may even be masquerading as desk chairs in your office. But do you know what to do with these bouncing beauties? Will they really slim your waist?

I heart Valentine's Day

Breakfast in bed, scrumptious chocolates, foil-wrapped hearts and gourmet dining. Generosity and spontaneity are tried and tested ways to impress on Valentine’s Day ... calorie counting and portion control won’t have the same effect, will they?

Boost your mood

We all know the saying ‘you are what you eat,’ but did you know that your food choices not only affect your waistline, but also your mood, concentration and brain power? We reveal how you can boost your energy levels and put a smile on your face!

Susie's solutions

Leading nutritionist and author, Susie Burrell knows a thing or two about weight loss and good nutrition. We ask the host of our online meetings about the most common eating errors, her own diet and how she feels about her exciting role with The Club.

The great detox debate

Gwyneth Paltrow relies on the Clean Program and Beyonce Knowles is said to follow the Master Cleanse, but are detoxes really necessary, or do they do more harm than good when it comes to health? Join our detox debate ...

Are you a sugar addict?

Is your sweet tooth taking over your diet? We look at whether it's possible to have a sugar addiction and provide some handy hints on how to enjoy the sugar highs, without the lows.

Just one change in 2011

What is the single-most important change you could make in 2011 to secure the body of your dreams? If you’ve tried to lose weight before and feel like you always have the same New Year’s resolution, how can you make this year the one that counts?

Tinsel-coated quiz

Christmas is here and there are parties to attend, cocktails to sip and canapés to nibble. But before all of that, we want to quiz your nutritional know-how and test your chance of staying on track and avoiding that post-indulgence slump this festive season.

No time, too lazy, no excuse

Listen up Australia, we need to get smart about getting fit. New research proves it: many of us are kidding ourselves into thinking we lead a healthy lifestyle. Don't let denial hold you back and follow our guide to changing 'no I can't' into 'yes I can'.

Do you GI?

Many people talk about high and low GI foods, but should we all be scrutinising a food’s Glycemic Index like we do when checking for calories, or is it just another nutritional fad to add to the never-ending list of foods to watch out for?

Kick cravings to the curb

It’s that time of the day again. Mid-afternoon, you’re feeling in need of a pick-me-up and you find yourself hankering after some chocolate. You tell yourself that it's just a passing phase yet, in reality, it’s impossible to ignore the craving. Or is it?

Calorie cheats

You don’t need to be a gym junkie living on a diet of vegetable soup and water to lose weight. In fact, you could burn an extra 200-300 calories without even breaking a sweat. You’ll be surprised by just how easy it is.

Motivation highs

What can you do to give yourself a push when your initial enthusiasm for counting calories and hitting the gym fades? Boost your energy, fire up and claim back your momentum with these tips from two expert motivators.

Avoiding weekend weight gain

It’s proven: the weekend is the enemy of the waistline. Big breakfasts, lunch dates and drinks with mates can eat into the calorie advantage you worked hard all week to achieve. Do those two little days really make a difference on the scales?

Wave goodbye to saggy arms

Bingo wings, tuck shop arms, nana flaps ... whatever you call them, one body issue that most women dread as they get older is saggy upper arms. The tricep tends to lose tone and definition easily in some women. What’s going on?

Move to the music

The right gym tunes can boost your motivation, help you go stronger for longer and even make exercise feel easier. We investigate the physical and psychological benefits of music and discover which tracks should make your iPod.

Supermarket superfoods

From ancient grains to obscure berries, you’ve heard it all when it comes to superfoods. But you don't have to trek to the Amazon to find the most nutritionally-dense foods. We’ve got 10 top supermarket superfoods for slimmers.

Sleeping sensation

You’ll spend one third of your life asleep and the amount of Zzzs you get not only affects how you feel, but also your mental capacity, stress levels, blood pressure, weight loss and energy levels. Here’s why shut-eye is so important...

Fitness fantastic

If you haven't got into the fitness groove yet, perhaps these new cult crazes are exactly what you need to make exercise fun and give your weight loss a boost. From a Zumba class to chess boxing – we give you the lowdown on them all...

Purely placebo

New research has found scores of slimming supplements bought over the counter have little, or no, effect on the waistline. Before you head to the pharmacy for the latest quick fix, find out the facts about weight loss supplements.

Brand new snack ideas

Liven up mid-morning with one of 15 scrumptious, healthy new snacks from The Biggest Loser Club dietitians and give your metabolism a boost in the process.

Gender match

If you think dance is for girls and rugby is for boys, think again. We take a look at how gender stereotypes are changing in sport, plus we discover how you can get involved with your local sports teams.

Get your body beach beautiful

Winter is officially behind us which means it's time to shape up and get your body bikini-ready. Here are 10 top tips to give your body and your mind a boost in time for summer.

Eat for your age

How should what you eat in your twenties differ from your diet in your thirties, forties and fifties? We discover if you really need to change your eating habits every decade.

Harness your competitive streak

Setting a weight loss goal can give you the edge in the battle to shed some kilos. But are you too afraid of failing to set a due date for your ideal weight? If so, we’ll help you harness your competitive side with realistic and achievable goals.

The personal approach

Have you always wanted to invest in a personal trainer but never known how to go about it? We look at how you can find the ideal personal trainer for your needs and how to check if their fitness credentials are up to scratch.

30 ways to burn off a chocolate bar

With 75% of chocolate bars being bought on impulse, it’s no wonder that so many healthy intentions are derailed by enticing displays of snacks. If you’ve succumbed to temptation, don't fret. We’ve got 30 ways to blast off a chocolate bar.

Verging on vegetarian

Did you know that 44% of Australians go meat-free at least once a week? We look at how part-time vegetarians are getting the best of both worlds and reveal our three favourite recipes for this season’s star veg!

The beauty bonus

We reveal how eating right and regular exercise really are the name of the game for great skin, killer nails, a mane of glossy hair and sparkling eyes. Plus, we share the beauty secrets of the celebrities.

How to host a healthy dinner party

Shutting the social calendar for fear of digging in to your own calorie-laden cooking at a dinner party is taking the dieting rules way too far. Check out our entertainer’s guide to throwing a healthy dinner party.

Training guide: Football

One of the most popular team sports in the world, football (soccer) is played by countries all across the globe competitively and socially. Follow our guide on the basics of all you need to know to enjoy the game to its full potential.

Are your weighing scales telling the truth?

Do you sometimes step on the scales, after a week of eating well, and wonder where you went wrong? We explain the reasons behind unfair weight fluctuations.

Winter health in 7 easy steps

The colder, darker days definitely make it harder to get up and go for that run or choose the salad over the hot chips, but that’s no excuse to go into hibernation. Use these seven tips to boost your winter weight loss and your health.

The truth about Wii and weight loss

Some studies claim playing 'active' video games can help you lose more than 12kg a year, while others say they’re about as useful as a sweaty gym sock. We pin down the truth about Wii and weight loss.

Discover your snacking personality

Are you the type that wants to nibble through a movie? Or do you want a snack that's super satisfying? Discover your snacking personality, along with the healthy bites that could become your secret weapons.

From famished to fit

It may seem like a cruel irony but it's natural to feel hungry after exercise. The trick is not to fall into the compensation trap and undo your workout efforts. We look at the best pre- and post-exercise snacks to help you control the cravings.

Have you got the fat gene?

Research shows that people of a particular genetic make up might be more prone to struggle with their weight. Find out more about the 'obesity gene' plus how you can overcome your DNA from mum and dad.

How to dress for your body shape

One of the most exciting and satisfying aspects of losing weight is buying a new wardrobe for your fitter, leaner body shape. Head stylist at Westfield Shopping, Thuy Buy, shares her advice on how to choose the right clothes for your shape.

Lose weight with the Commando

Commando put The Biggest Loser contestants through their paces in the desert, competed in the CrossFit games and survived 10 years in the SAS. He knows a thing or two about keeping lean and mean. Now he reveals his weight loss essentials...

From couch potato to fitness fan

The Biggest Loser contestants go from couch potatoes to marathon runners in just a few months. But do you have to be so drastic for exercise to transform your life? We prove that you don't need to run 42km for a real-life revolution.

Rev-up your metabolism

It's widely believed that overweight people have a slower metabolism, making it hard for them to shed unwanted kilos. In fact the opposite is true... overweight people actually burn up more energy than their leaner counterparts. See how you can fire up your metabolism.

Is fast food ever okay?

Fast food is a favourite with so many of us and when you’re hungry and pressed for time, it’s difficult to resist. But is any fast food ever okay? See how you can enjoy some of your favourite fast foods and still stay on track.

Our ultimate Easter survival guide

It's Easter time and chocolate is everywhere. While you should definitely keep up your healthy eating and exercise habits, it's important to enjoy yourself too. See our fantastic tips for a sensational Easter without the blowout.

Can you eat your way to a better night’s sleep?

Eat right for a restful night

The body needs sleep to rest and recover after a hectic day, so if you sleep badly, you’ll feel tired, probably a bit low and you’ll find it hard to concentrate. Make sure you're getting the best sleep possible.

Is spot reduction possible?

Who wouldn’t love to lose weight from a particular part of their body? The tummy tops the list of trouble spots for lots of men and women, so we take a look at whether spot reduction is possible or just wishful thinking.

Lose it... and maintain it: secrets to success revealed

Whether you've reached your goal, or are on your way there, it helps to know the keys to long term success – because you don't just want to lose weight, you want to keep it off. Follow our tips to set yourself up for success.

The body blind spot: how to embrace the new you

Many people who lose weight take a long time to ‘see’ their new body and appreciate all the positive changes. Find out what is referred to as 'phantom fat' and learn how to see past it.

Food and Nutrition

Health and Wellbeing

Mind Matters