If You Exercise to Lose Weight, Read This

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I've always been active, but weight loss was never top of mind for me until I was a freshman in college. My first months away from home, I packed on some serious weight, but instead of cleaning up my diet, I started doing two-a-day cardio workouts, barely ate a bite all day, and binged on a calorie bomb late at night. The results? General exhaustion and minor, unsustainable weight loss. I wish I could say that I did my research, talked to a doctor, and changed my ways, but this vicious cycle continued for many, many years. Years later, I would kick my ass with an insane workout four or five times a week, and while I was stronger, I would not see any results on the scale or in my clothes. Things only changed when I was able to fully digest this fitness adage: "Abs are made in the kitchen." Related: Nutritionist-Recommended Foods to Suppress Your Appetite Naturally There's data to back up this claim. In meta-analysis from Behavioural Weight Management Review Group, researchers determined that over the course of a year, the combination of diet with exercise leads to sustainable weight loss, but over a six-month period, adding exercise made no difference to participants' weight-loss success. Trainer Sam Kelman can vouch for this study's efficacy. Despite her intense workout schedule, she couldn't manage to shed the last 15 pounds she'd be holding on to. Without making any shifts to her workout routine, she let go of the weight she hadn't been able to lose in just a few months by changing her diet, specifically in terms of portion control. Related: I Started Saying No and Began Losing Weight Weight loss is not my primary fitness goal right now, but for many years, it absolutely was. It was only when I got honest about my propensity to emotionally eat that I was able to take off weight, keep it off, and refocus my workout goals to improved energy and strength. I only wish I had gotten the memo sooner, so I could have saved myself from years of miserable yo-yo dieting and self-doubt about my ability to achieve my goal. It was celebrity trainer Anna Kaiser who helped me make the shift with a dose of tough love: "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen." A little harsh? Yes. But true? Unfortunately.

What to do if there is a terrorist attack, Don't play dead

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It's dangerous out there. (Reuters/Christian Hartmann)

If you find yourself in a terror attack similar to the ones that hit Paris last week, do not play dead.

That’s part of the grim new guidance (pdf) being issued by the UK National Counter-Terrorism Security Office (Nactso). The document outlines what to do in “response to a fast-moving incident such as a firearms or weapons attack.”

The advice is based on some evidence from victims of the assault on the Bataclan music hall, the deadliest site of the Paris attacks where gunmen fired indiscriminately at the crowd. Some were able to escape after playing dead among pools of blood.

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But Nactso says that “if you can see the attacker, they may be able to see you.” Instead, the document urges those who find themselves in such an attack to:

• Escape if you can.
• Consider the safest options.
• Is there a safe route? RUN if not HIDE.
• Can you get there without exposing yourself to greater danger?
• Insist others leave with you.
• Leave belongings behind.

For those unable to find a safe route out, the guidance says to find cover from gunfire by hiding behind “substantial brickwork” or “heavy reinforced walls.” The document points out that cover from view does not necessarily mean you are safe as “bullets go through glass, brick, wood, and metal.”

The document also provides guidance on how companies should respond if their buildings becomes the site of a terror attack. Nactso advises companies to train staff in how to lock down buildings, stating:

Dynamic lockdown is the ability to quickly restrict access and egress to a site or building (or part of) through physical measures in response to a threat, either external or internal.

Companies need to also find a way to let people know what’s happening, Nactso says. They could do so by using a dedicated terror alarm, a PA system, existing internal messaging systems (such as text, email, and staff phones), or a “pop-up on employees computers.”

A number of European countries, as well as the US, are under high terror alert following the Paris attacks. Security experts say ISIL may have other attacks in the pipeline.

Read this next: It’s not hypocritical to care more about Paris than Beirut. All our coverage of the Paris attacks can be found here.

Former US Secretary of State Hillary Clinton's marathon testimony in front of the US House Select Committee on Benghazi appears to have worked in her political favor.

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.Hillary Clinton (AP) Former US Secretary of State Hillary Clinton's marathon testimony in front of the US House Select Committee on Benghazi appears to have worked in her political favor. According to a new Wall Street Journal/NBC News poll released Tuesday, the number of Americans who remained unsatisfied with the Democratic presidential front-runner's handling of the 2012 terrorist attack on the American consulate in Benghazi, Libya, which left four Americans dead, has dropped significantly. The poll found that 38% of Americans were unsatisfied with Clinton's answers to questions about the attack, down from 44% who were unsatisfied before her 11-hour testimony in Congress last month. Among swing voters, according to NBC, the percentage who said that they are not satisfied with her handling of the issue plunged from 84% at the beginning of October to 40% now. Just 23%, however, said they are satisfied. Among Democratic primary voters, those numbers were even better for Clinton. The poll showed that 72% of likely Democratic primary voters were satisfied with Clinton's answers on the subject, compared to just 58% who previously said they were satisfied before her testimony. Though Republicans maintain that the ongoing investigation into Clinton's role in the controversy are unrelated to her bid for the presidency, the ranking Republican members of the committee have found themselves on the defensive following a series of gaffes from high-profile members that cast the numerous investigations in a political light. In an interview with Fox News in September, Kevin McCarthy (R-California), the House of Representatives' majority leader, said the committee's investigation of the attacks had helped lower Clinton's poll numbers. "Everybody thought Hillary Clinton was unbeatable, right?" he asked at the time. He said: "But we put together a Benghazi special committee, a select committee. What are her numbers today? Her numbers are dropping. Why? Because she's untrustable. But no one would have known any of that had happened, had we not fought." Clinton's support has risen since her testimony in front of the committee, as well as her well-received performance during the first Democratic debate last month. Tuesday's WSJ/NBC poll showed Clinton's support among likely Democratic primary voters jumping to 62%, up from 58% last month. NOW WATCH: A fight broke out at a Donald Trump rally in Virginia Join our site and receive 20% off all during the month of November. Receive invitations for all members only sales. If you have any other questions please email us at adminatbjeweldotcom

Is Now So Sad She Refuses To Go On Walk

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A dog who was rejected by her human family was so heartbroken when they returned her to an animal shelter that she refused to move even to go on walks. Lana, who was the runt of a large litter in Mexico, sat alone and depressed in her kennel in Toronto after the family she had been housed with decided they didn’t want her. She had been in and out of foster homes until a permanent home was found for her with a couple who had children - until she snapped.

Dahlia Ayoub, from Mighty Mutts, explained: “She snapped at the mum. “And they decided because they have kids in the house to bring her back to boarding.” Just moments after she was returned, Lana “shut down”. Dahlia added to The Dodo: “She just shut down. It’s almost like her world shut down.”

Thankfully, Lana perked up when she saw Dahlia the next day and flew into her old friend’s arms to smother her with doggy kisses. The pooch is now living in a new foster home in Toronto, Canada, while a permanent home is found for her.

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