Resource guide - The Biggest Loser Online Weight Loss Club

Our Resources Guide provides, information, advice and tips on losing weight, getting fit and developing healthy new habits. We'll add new features every week.

How to fix problem body areas

Wouldn’t it be great if you could selectively lose weight from your tummy? Or upper arms, inner thighs or back? We all have our special area that we would love to fix. But how much of our bodies can we actually change through diet and exercise?

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? Achieve success with these surprising new ways to keep your motivation levels sky-high.

Are your favourite dishes weighing you down?

What are the secret calorie bombs in your everyday food? We've asked Malaysian fitness celebrity Kevin Zahri to talk us through 5 of the worst calorie bombs and his tips on how to avoid them.

Could hynotherapy help you lose weight?

While we all know there’s no such thing as a magic wand, many slimmers consider trying hypnotherapy for its claims to assist weight loss. Too good to be true? Or a fantastic method for rebooting your thinking?

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 sticking to your promises.

Burn off the party season

While all this partying might seem like a good idea at the time, entering the new year with an exhausted liver, a sluggish metabolism and bloated body is far. We reveal the changes you can make to whip your body back in shape.

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.

10 gift ideas for an active holiday

Next time you’re out buying presents for your loved ones, don’t forget to bring this list. Give the gift of health and fitness this holiday season with these cool, active-inspired ideas!

How to control the booze this party season

With the party period upon us, there will be even more occasions to have a drink, but it's important to keep in mind what we drink can make or break our weight loss. Make sure alcohol doesn't sabotage your healthy plans with our sobering guide to drinking.

Are your weighing scales telling the truth?

Have you stepped on the scales after a week of eating well and wondered where you went wrong? We explain how being heavier is not always the same as gaining weight and reveal the factors influencing unexpected weight gain.

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.

Cut your risk of diabetes

Type 2 diabetes is currently the fastest growing, non-communicable disease in the Asia Pacific region. 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.

This workout has balls ...

Bosu, medicine balls and fit balls, that is ... You’ve seen them at the gym and 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 shrink your waist?

10 tips to live longer

How old does your body think you are? Being overweight, a poor diet and a toxic lifestyle can make you older than your years. The good news is you can make changes right now. Reset your biological clock with these vital tips.

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.

Osteoporosis – preventing the Silent Disease

The reason osteoporosis is referred to as a silent disease is that you’re unlikely to find out that you have it until you fracture a bone. It stays silent until something snaps. We reveal how the right diet and exercise can prevent the disease.

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 exercises from The Biggest Loser Club for the rock hard abs of your dreams.

The real deal on alternative sweeteners

The use of sugar substitutes is on the rise as manufacturers look for ways to cut calories without losing sweetness. But what kind of chemicals go into sweeteners? Are they safe? We demystify artificial and natural sweeteners.

How to look good in workout gear

If the thought of wearing body-hugging lycra 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 while you get physical.

Weight loss tips all men should know

Is weight loss different for men and women? Global levels of obesity levels are lower for men than women but, in China at least, men are becoming obese at a much faster rate. We’ve got 5 weight loss strategies especially for the boys.

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.

6 diet myths busted

In the world of food, health and nutrition it’s sometimes hard to separate fact from fiction. This week we uncover the inconvenient truth about some common diet myths.

Surviving the holiday season

With the festival season in full swing, many of us will be celebrating over the coming weeks. It's easy to let your weight loss plans slide when you're out of routine, that's why we've got the ultimate guide to help you through the holiday season.

Brilliant barbecues

Cooking under the open sky and over hot coals is a practice as old as civilisation itself. But that doesn’t mean your barbecue needs to be a primitive, blackened affair. Fire your imagination with these tasty suggestions for al fresco dining ...

Vitamin D: Are you deficient?

Even in the sunny, hot Asian countries growing numbers of people are low in vitamin D from lack of sun exposure. Too much sun increases the risk of skin cancer, but too little can damage our health as well. Are you deficient in vital vitamin D?

Barefoot running shoes: fad or fantastic?

A small revolution is taking place in the world of running shoes. Increasing numbers of runners are slipping their feet into more flexible or glove-like shoes before hitting their stride. Should you ditch your conventional running shoes and join them?

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.

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.

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.

Body clock menu

Are you a night owl or an early riser? As you haul yourself out of bed each morning, are you jealous of those bright-eyed dawn worshippers? Well, new research suggests they could be onto something. We look at ways to shift your body clock.

How to weigh and measure

Think you can measure a portion accurately? According to a study published in the Journal of the American Dietetic Association, most people estimate portion sizes inaccurately. Find out how to weigh and measure your food with our simple guide.

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 ...

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 choy sum makes you gag, The Biggest Loser Club has good news. You can retrain your palate. Follow our step-by-step guide to making vegies tasty.

Single best exercise

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

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. Reduce your risk of the world's third most common cancer and try these preventative strategies.

Neutralise the enemy sugar

Worldwide sugar consumption is rising at more than double the rate of population growth. We’ve developed an insatiable appetite for the white stuff, but it’s full of empty calories that could be making us fat. How can you resist that sugary taste?

Foundations for fitness

The right underwear is not only important for comfort and efficiency – 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 and whittle kilos off your frame.

Shake up your salt addiction

Hot, sour, sweet, salty ... Asian cuisine is alive with flavour. However, many of us are overdoing the salt as a flavour-enhancer and, sadly, those white flakes could be causing us more harm than we think. Here’s the lowdown on giving salt the shake.

Walking wonder

Build strength, burn calories, boost motivation and reduce stress with the simplest form of exercise there is – walking. Lace up your trainers and get on the inside track with our inspiring guide.

Measures of success

The number on the scales is not the only measure of your weight loss. Loose clothes, changing shape, smaller waist, lower BMI and better health are all good signs. Are you taking all the measurements or relying too heavily on the bathroom scales?

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.

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.

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.

Metabolic moves

How can you tell if your metabolism is going from strength to strength or lagging behind your efforts? And what does METs mean? We’re taking a look at the engine of your body, your metabolic rate and how measuring your MET hours can crank it up.

Smoking versus slimming

Want to quit smoking but worried you’ll gain weight? Perhaps you’re thinking “one step at a time”, “when I’ve got used to my diet, I’ll work on the smoking”. But, new research suggests you could be better off kicking two habits at once.

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.

Full steam ahead

Oriental cooking has always made great use of steaming and it’s worth following suit because it’s a fat-free way to cook – making it one of the healthiest there is. Follow our guide to cooking delicious and nutritious fish, plus tasty recipes you will enjoy.

Health is a family affair

One in five Asian children is either overweight or obese. And, whether you blame it on nature, nurture or the rise of fast food, it’s certain that something needs to be done to reverse this scary statistic. We ask, do healthy habits begin at home?

Chocolate, unwrapped

It’s a daily treat for many of us but is it a dieter’s arch enemy or could Asia’s favourite sweet thing actually be good for you? We please all chocoholics with the good news, disappoint with the bad and reveal how to enjoy chocolate the weight loss way.

Restaurant rules

Eating out is the norm rather than the exception for most of us and sticking to the rules is harder when you don’t write the menu. Follow our easy guide to eating out and you can cut the fat without bypassing taste.

Party quiz

Chinese New Year is here and there are celebrations to attend, cocktails to sip and canapés to nibble. But is your nutrition knowledge up to scratch to help avoid that post-indulgence slump this party season? Take our test to find out...

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 ...

Desiree takes the 'At Home' crown

Taking her health and fitness into her own hands, Desiree M. Vinoya lost 30kg outside the mansion to become The Biggest Loser Asia Season 2 ‘At Home’ winner. We caught up with the weight loss wonder after the show...

Are you a sugar addict?

A jelly lolly here, a fizzy drink there and a chocolate biscuit for afternoon tea – we won't mention dessert! If your sweet tooth is overtaking your weight loss, try these top tips and take control of your sugar addiction once and for all.

Change one thing

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?

What will Raj do now?

After shedding an amazing 67kg, the winner of the 2010 Biggest Loser Asia competition says he always knew he could do it. But how hard was it to lose so much weight and will he keep it off? We caught up with Raj after the finale.

Lori let loose

Having literally realised her dream by making it to the final four, we speak with Lori about her Biggest Loser Asia journey, her relationship with food, life in the real world and what really went on behind the scenes during the show.

Kristy's starters

We spoke to The Biggest Loser Asia trainer Kristy Curtis to get her top tips on how new exercisers can build the confidence needed to train effectively and safely.

Constant cravings

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 only a passing phase yet, in reality, it’s impossible to ignore the craving. Or is it?

Meet Marion

Brains and beauty. Marion Caunter is quite the petite package. But how does The Biggest Loser show host stay slim with her hectic schedule of travelling and presenting? We caught up with her between filming sessions.

Mind games

The Biggest Loser is won and lost on mental attitude according to trainer Dave Nuku. But how does he motivate the contestants on hard days and when the scales show zero losses? Here, the man who trains the contestants shares his secrets.

Behind the scenes: eat like a Biggest Loser

Ever wondered what the contestants eat to achieve such dramatic weight loss? We get the inside scoop from the show’s official dietitian and exclusively reveal the food and exercise diary of a Biggest Loser Asia star.

Wave goodbye to saggy arms

One body issue that most women dread as they get older is saggy upper arms. The tricep – the muscle underneath your upper arm – 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.

Sleep 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 like to keep fit by trying out the latest cult crazes then you might be on to something. From the sweaty dance beat of 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.

Tips to get your body in top shape

Whether you’ve lost momentum on the scales or you simply need a motivational boost, try these nine sure-fire ways to enhance your weight loss.

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? This week 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

Despite adverts informing us of the benefits of the antioxidants found in chocolate, indulge too much and there can be some significant calories to contend with. If you give in to temptation, we've got 30 ways to burn off a chocolate bar.

Verging on vegetarian

According to India’s National Sample Survey, 42% of Indian households report eating a vegetarian diet, with a significant proportion more being meat-free some of the time. Find out how part-time vegetarians are getting the best of both worlds.

Star treatment

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 does your health IQ rate?

Time to find out if your health IQ is up there with the best of them, or whether you need an intensive course in healthy living. Take our quiz...

How to host a healthy dinner party

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

Six weight loss myths explained

Snacking at night causes weight gain: right? Wrong! We explain six common weight loss myths including why low-fat doesn't always mean low-calorie and why carbs can't be blamed for weight gain.

Weight loss tips all men should know

Is weight loss the same for men and women? Does a faster metabolism make it easy for guys, or does bravado get in the way? We’re putting male weight loss in the spotlight.

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.

What's your snack personality?

Are you the type that wants to nibble all night? Or do you want something that’s super satisfying when you’re looking for a snack? Find out your snack personality and stay on track with our super snack guide.

From hungry 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.

Feet first

By taking care of your feet you could help prevent potential pain and discomfort both now and in the future. Follow our guide to better foot health and your feet will thank you from the bottom of their soles.

Dave Nuku shares his weight loss secrets

Dave Nuku reveals his fitness tips

You’ve seen him transform The Biggest Loser Asia contestants but did you know that Dave Nuku also trained the cast of the Lord of the Rings trilogy? Here, the fitness guru reveals his weight loss tips.

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. Top stylist Thuy Buy shares her advice on choosing the right clothes for your body shape.

Get motivated with our insider exercise tips

You don't have to run a marathon or be addicted to the gym for exercise to transform your life. We speak to some of our most successful members and discover how they got started, how much weight they've lost and how exercise has transformed their lives.

Fast food: What are the smart choices?

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.

Boost 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.

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 this week we take a look at whether spot reduction is possible or just wishful thinking.

The winner... King David takes the crown

Wow... what a finale! 25-year-old Indonesian David Gurnani has won the first-ever Biggest Loser Asia with an astonishing 83kg weight loss, more than 53% of his starting body weight. He walks away with the US$100,000 prize money.

More weight-loss tips from Dave and Kristy

Dave and Kristy offer more advice on how improve your mental focus and make your weight-loss journey a success.

Get in the right frame of mind to lose weight

You need to be in the right frame of mind to lose weight. The Biggest Loser Asia trainers, Dave and Kristy, share their tips on how to mentally prepare yourself for the journey ahead.

Don't let the holidays derail your diet

You've developed a healthier attitude towards food and portion control, but sometimes celebratory holiday dishes can be too tempting to resist. Dave Nuku offers his advice for staying on track over the festive period.

Winning the fight against fat

Being obese doesn't have to be a permanent condition. See how you can beat obesity and get your life back on track.

Obesity: a few home truths

Many different factors can promote obesity, but whatever the cause, the risk of developing weight-related illnesses remains the same.

How to maintain your motivation

Motivation is the key to weight-loss success. Follow our tips on how to stay motivated and make sure you achieve your goals.

Make the right food choices

Find out what foods to choose to boost your wellbeing and why some foods may not be as healthy as they seem.

Stay motivated by tracking your progress

It's not all about the scales; there are lots of ways to keep track of your weight loss. See how you can stay stay motivated by monitoring your progress.

Fats: the good, the bad and the ugly

Not all fats are bad for you. Find out what the good fats are and how much you should be eating.

How little things can burn big calories

Research shows that the tiny movements we make constantly – from fidgeting to toe tapping – can really add up to big calorie burners.

What's the best time to exercise?

There are pros and cons of exercising at different times of the day. Find out how to make the most of your workouts and maximise your weight loss.

What's your body shape?

Different people store fat in different places. We look at how your body shape may be affecting your health.

All's fair in love and weight loss?

We look at the different ways men and women lose weight and find out whether one sex really does have an advantage over the other.

Fitness fact and fiction

There are a lot of different theories about fitness but how much of what we hear is true? We clear up a few common exercise myths.

Are you addicted to food?

We look at whether it's possible to be addicted to food, and if you do have a problem, how to identify it and control it.

Foods to make you smile

Eating the right food helps your mood as well as your waistline. Find out what foods are sure to put a smile on your face.

Factors affecting weight loss

Many factors contribute to variations in the amount of body weight you lose each week. Find out what affects your results on the scales.