Cosmopolitan

I'm having trouble loosing weight around my bum and thigh area. It seems like every time I lose weight I just gain it right back, even if I am eating a healthy diet and watching my portion sizes. I also exercise regularly by walking and jogging three days a week. Is there something I'm not doing right?
S. Marlow

The stubborn old bum/thigh area is a trap for many of us! You'll be pleased to know big butts are all the rage right now (thanks to JLo and Beyonce), but that's probably not what you want to hear from me! The fact of the matter is that we are designed to store fat in those areas, and even when we lose it, it's often the last place you notice it coming off, simply because there was more of it there in the first place. I think the real issue is that you are losing and gaining weight, so we need to tackle this yo-yoing situation. It's either physical (exercise), biochemical (nutrition), or psychological (your headspace). Physically, you should really be burning between 400-600 calories per workout. Walking is probably not going to get you there unless you are walking for around 1.5hours. Jogging will though, so I definitely recommend ramping up your jog time. Try jogging for three minutes, walking for two and repeat that for 45 minutes. A heart rate monitor will tell you how many calories you burn per session or you can use this chart.

As far as exercise suggestions, jogging is the fastest way to lose weight, tone your bum and thighs, and speed up your metabolism. You should be eating around 1200-1500 calories per day, so I recommend writing down everything you eat and working out the calories. You can use Calorie King to help.

Finally, your headspace is where it all happens. Get that sorted, and the body always follows. Often, a simple attitude shift goes a long way. For example, try not to ever deny yourself or tell yourself you CAN'T have something. Instead tell yourself if you REALLY want it later, then you can have it. Resistance = persistence. The more you can't have it the more you want it!

I eat healthily and run approximately eight kilometres, four times a week. However, I seem to be staying at the same size. Is it true that running alone will not help me lose weight and tone? I only want to lose five kilograms, but I can't seem to shift the weight.
Danielle, 24 

Danielle, you have half of the puzzle sorted which is a great place to start! Running eight kilometres four times a week is fantastic! It's your nutrition we need to look at, especially because you only have five kilograms to lose. I've seen people training for marathons gain weight because they were eating too many calories. Many of us fall into the trap of increasing our meal sizes as we ramp up our exercise. Here are my top four tips to tidy up your diet:

1.      Stop eating in between meals. Eat a 300-calorie breakfast, lunch, and dinner, with two small 150-calorie snacks in between (such as a banana, 125g low fat yoghurt, or half a protein shake).
2.      Drink nothing but water and tea. Ditch the sugary drinks and when you get hungry have a cup of tea such as Earl Grey, green, roasted dandelion or licorice tea.
3.      No white at night. No bread, pasta, potato or rice at night. Stick to lean meats such as chicken breast or fish with vegetables. As the weather gets cooler, start tucking into soups.
4.      Be super diligent during the week and relax for one meal on the weekends. This is your treat meal that you can enjoy without feeling guilty or remorseful.

Do these four things as religiously as you train, and you'll be dropping that five kilograms in no time! I know you can do it!

I'm 17, have Cystic Fibrosis and I know that I need to exercise to stay healthy but I just lack the motivation. I have a gym membership but haven't been in weeks and since moving I haven't been interested in sports. Please help. 
Rhianna, 17

Motivation can be tough, and it can attack all areas of your life. Often if you aren't feeling driven in one area, then it spreads like a disease to other areas. So step one is to look at ways to get your mojo back in other areas of your life.

The second step is setting yourself some mini-goals and rewards. For example, "If I train four days per week for the next week, I will reward myself a pedicure." Or when you're at the gym, set mini challenges such as being able to jog on the treadmill 30 seconds longer than last time.

Step three is to try something new. If you've been going to the same classes, then try some new ones, or if you haven't been doing classes, jump in and have a go - the music can be really motivating. Even if you are nervous, suck it up and be brave. We were all nervous once!

Finally, step four. Use one of my favourite sayings, JFDI (Just Fricking Do It). Sometimes we simply have to do the things we don't feel like (cleaning your room, going to work on a Saturday, taxes!). And let's face it, we aren't always going to be motivated to train - there are many days I don't want to train but I tell myself to JFDI and get on with it! Ultimately, you are at the perfect age to make exercise a part of your life and the fact that you have Cystic Fibrosis is all the more reason to get out there and make health and fitness your top priority. I believe you can do it, so now you've got to believe it too!

Have you got a question for Amelia? Email us to see your fitness, nutrition or wellbeing question answered.