Our experts answer reader questions about dropping the last 10 pounds—or more.
Question: I've heard that lifting weights helps the body burn calories even when you're not active. True or false? — Reiko
Answer: That's true. A lot of women prioritize cardio because they want to lose fat, but that burns calories only while you're exercising; as soon as you stop, you're no longer burning as much. Instead, lifting weights revs up your metabolism, so you'll continue burning calories for a few hours after your workout. And don't worry about bulking up; women don't have enough testosterone for that. But you will get leaner!
— Trudie German, certified personal trainer and owner of bodyenvy.ca, Toronto
Question: Is it possible I'm meant to be this big? I've been about the same size all my adult life, give or take a dress size. My mom and my sister are both size 14, and so were my grandmas. Maybe it's genetics? — Anne
Answer: Your genes do play a role, but it's more important to remember that size isn't really a good measure of health. If you're active, feeling good and sleeping and eating well, you probably don't have to worry. According to the World Health Organization, obesity is defined as "abnormal or excessive fat accumulation that may impair health." Of course, as you get heavier, there's a greater likelihood your health could be negatively impacted. But it's impossible for me to tell just by having you step on a scale; I have to do all sorts of tests to see if your weight really is affecting your health.
— Dr. Arya Sharma, founder of the Canadian Obesity Network and professor at the University of Alberta
Question: I'm injured and I can't work out. Is it still possible to lose weight? (Even if I'm eating my feelings about not being able to exercise?) — Katie
Answer: It's certainly possible! In fact, what you eat has more of an impact on your weight than exercise. You won't be able to work off extra calories, so be particularly mindful of other factors that influence weight, too, by getting enough sleep, finding ways to manage stress and choosing healthy whole foods in appropriate portions. And try these tricks: Serve vegetables family-style so they're within easy reach, but keep richer foods on the stovetop; use a smaller plate; and focus on your food—you're more likely to overindulge if you're distracted, so try not to eat in front of the TV, in the car or at your desk at work. Lastly, don't deny your hunger; eventually, it will backfire and you'll find yourself overeating or grabbing a convenient but unhealthy snack. People often think they have to cut back on food if they're going to lose weight, but I counsel my clients to eat more during the day. The idea isn't to willpower your way to weight loss; it's to make sustainable changes.
— Casey Berglund, registered dietitian and owner of worthyandwell.com, Calgary
Home hacks Image by: Photography by: Genia Shapira (tins) and Family Fresh Meals (baskets)
Take a look at these 10 clever organizing tips that are simple, easy and inexpensive solutions to declutter the car, the kitchen, the kids room and beyond.
Keep the luxe look without the pricetag with this DIY marble storage box.
For instructions visit Polished Habitat
Never step on one of these toy cars again. This magnet rail for toys is genius!
For instructions visit Keeping Up With The Souths
Would you believe this charging station used to be an old body-wash bottle?
For instructions visit Make It & Love It
No more clanging in the pots cupboard for the right lid. All you need: sticky hooks, a ruler and a pencil.
For instructions visit Instructables
These upcycled tins look great and add storage space to your desk or make-up table.
Use a silicon baking liner in your car cup-holders for easy cleaning and a pop of bright colour.
For instructions visit Penelope Loves Lists
This DIY dry-erase planner is as practical as it is beautiful.
For instructions visit Polished Habitat
Gone are the days when you find bent and ripped wrapping paper in the back of closet. Tip: You can store large posters this way too!
For instructions visit The Chic Site
De-clutter your counter and keep your produce high and dry with wall-mounted baskets. Tip: try wire baskets for a more rustic look.
For instructions visit Family Fresh Meals
Put your old cake or plate stand to use as a storage solution in your bathroom and bedroom.
For instructions visit Brighton The Day
Aside from being an easy snack for the office, yogurt is chock full of ingredients that help your body run smoothly, no matter what age you are.
Although yogurt has long been a staple in the health food world, it has become even more popular thanks to Greek yogurt. Whether you eat it plain, low-fat, greek, frozen, from a tube or a bottle, or in your smoothies, yogurt has health benefits beyond good old calcium. Read on for the lowdown on its many health benefits.
1. The probiotics.
You know yogurt has probiotics because every commercial for yogurt says so, but what does that actually mean? In the simplest of terms, probiotics are good-for-you bacteria. They help in regulating your digestive system and decreasing gas, diarrhea and bloating. Research has even suggested that probiotics can aid in boosting your immune system, help you manage your weight and reduce the risk of cancer.
2. The calcium.
Just like all products in the dairy family, yogurt is a great source of calcium, which plays a huge role in the development and maintenance of strong bones and teeth. It is also important for blood clotting, healing wounds and maintaining a normal blood pressure. Some yogurts contain vitamin D, which helps the small intestine absorb calcium to its fullest potential, so finding those yogurts or pairing yogurt with foods high in vitamin D is always a good idea.
3. The protein.
Plain yogurt made from whole milk is a rich source of protein, which can increase the absorption of minerals, promote lower blood pressure and aid in weight loss.
4. The vitamins.
Yogurt made with whole milk contains every single nutrient the human body needs. Yogurt contains vitamin B12, which keeps your nerves and red blood cells healthy and can only be found in foods originating from an animal. Vitamin B2, or riboflavin, is also in yogurt. This helps the body convert carbohydrates into glucose, or 'food into fuel.'
Want to incorporate yogurt into your diet, but don't want to be stuck with buying processed, sugary yogurt cups? Check out Canadian Living's recipes:
Try this simple way to beat stress and help relieve symptoms of anxiety and depression.
If you're into yoga, there's a practice you might already be doing that's been shown to benefit people who suffer from mental illness.
A recent study from the University of Pennsylvania found yogic breathing, a practice known as Sudarshan Kriya, helped "alleviate severe depression in people who did not fully respond to antidepressant treatments," and lessened symptoms, such as stress, associated with the mental illness.
Karusia Wroblewski, who teaches yogic breathing in her yoga classes at Toronto's Yogaspace, says the technique has significantly improved the lives of both herself and her students. "They have more energy and their outlook on life improves," she says. "One student reported being able to cut back on anxiety medications. I just received a thank-you letter from a student who had suffered from deep depression, panic, anxiety attacks and insomnia."
Yogic breathing is more than just slowed inhalation and exhalation—it requires a conscious effort in recognizing and regulating our breathing patterns by adjusting the speed, rhythm and volume of each breath. According to Wroblewski, we often neglect the importance of breathing because it's a natural process. She says injuries, stress and even strong emotions can affect "healthy breathing."
Thankfully, for those who can't make it out to yoga class, you can practise yogic breathing at home. It's entirely safe for beginners. Wroblewski suggests finding an experienced instructor if you want to try intermediate or advanced techniques. Here's how to do it.
When: Try practising when you wake up in the morning, or at night right before you go to bed. It's not ideal to do this type of breathing on a full stomach.
Proper position: Start by lying on your back with a pillow under your knees and interlace your fingers, resting them on your abdomen. Close your eyes. Let the tension in your body melt away.
The basics: Inhale gently through your nose—imagine a balloon inside your body slowly inflating. Exhale through your mouth while the air escapes the balloon. Control your breathing; your breaths in and out should be smooth. While you're breathing, try not to dwell on your thoughts—just let them come and go, as if they were on a cloud floating by. Repeat the breaths three to four times, then close your mouth while continuing to breathe through your nose.