Anyone can go on a diet and lose weight. But for a lot of people, the pounds come right back. The key, says Calgary psychologist Adele Fox, is learning how to maintain weight loss. And that means looking not only at your body, but at your brain, too. Here are a few of Fox's tips for losing weight – and keeping it off.
1. Develop a good knowledge base. Take time to learn about fat, calories, exercise and healthy food.
2. Figure out how you're using food. "For example, do you eat when you're bored?" says Fox. "Do you eat when you're happy? Do you eat when you're feeling lonely? You have to separate feelings from food."
3. Don't fear food. If you cut out all treats, you can wind up going back to your old eating habits and sabotaging your weight loss. "Cut yourself some slack," Fox says. "If you love chocolate or popcorn with a bit of butter, use it in a healthy way. Portion the popcorn out as opposed to plunking yourself in front of the TV and slathering the butter on."
4. Eat slowly, taking at least 20 minutes to enjoy your meal. "Put your utensils down between bites a few times or throughout the meal." Taking sips of water between bites can help too.
5. Love your body – even before you lose the weight. Own your sexiness, self-esteem and confidence. "The sexy size of jeans," says Fox, "is the size you're at right now."
Making your meals healthier
If anyone has a passion for healthy, beautiful food, it's Jonathan Chovancek. As chef de cuisine with Culinary Capers Catering in Vancouver, he spends his days creating spectacular dishes fit for kings. Chovancek took time away from the big city to help the people of Taylor, B.C., learn how to make delicious, nutritious meals – and lose weight in the process. Here are a few of his best tips for making mealtime a healthy adventure.
1. Forget takeout food. Instead, take control of the amount of salt and fat in your diet by cooking from scratch at home.
2. Eliminate white and processed foods. Cook brown and red rice, and discover the beauty of quinoa, a little-known grain that's supercharged with nutrients. Ditch the margarine. Use vegetable fats such as olive oil for cooking and organic unsalted butter for baking.
3. Get sweet on fruit, not candy. Apples, pears, pineapples, mangoes, peaches and nectarines are incredibly sweet when eaten at their peak. Fresh fruit is a great dessert.
4. Be creative. Each week, buy one spice, herb, fruit or vegetable you have never tried. You can search the Internet for tips on preparation.
5. Cook together. Cooking is about sharing, and you'll be amazed how much better your food tastes when you enjoy it with the ones you love.
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