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
Herb-Rubbed Roast Turkey with Fresh Sage Gravy<br>Photography by James Tse Credits: Herb-Rubbed Roast Turkey with Fresh Sage Gravy<br>Photography by James Tse
Drop that takeout menu, and walk away from the fast food. These tips will make you an ace at Monday-to-Friday dinner prep.
Set for success
Shop once, eat all week
If it's Sunday and you haven't thought ahead to what you'll have for dinner on Thursday, you're missing out on the world's simplest time-saving tool: meal planning! Write out a list of what you'll need to prep your family's meals for the entire week, and get it all in a single supermarket trip before your busy weekday cycle begins. There's no need to worry about wilted veggies when you have a Bosch refrigerator that is equipped with the special VitaFresh system. It maintains just the right level of humidity and helps keep produce fresh longer.
Call in the troops!
You don't have to handle meal prep alone: enlist your family's help. Even young kids can gather ingredients from the fridge, and Bosch's large-capacity drawers and shelves mean it's highly unlikely the broccoli will have been flattened by a jar of pickles. (Everything in its place!) Plus, the efficient LED lighting system keeps items in clear view without hogging a lot of electricity. Once your ingredients are on the counter, kids can shift to sous-chef mode. Safe tasks for little ones include tearing lettuce, crumbling cheese and whisking dressing. Older kids can peel veggies and stir sauces or brown meat on the stove.
Love your leftovers
Plan to make a double batch of your favourite casserole, soup or stew, allowing you to easily transform leftovers into lunches or use them as a base for tomorrow's dinner. Consider cooking more than one recipe at a time: Bosch stoves have five burners and three oven racks, so you'll have space for it all. Don't your weeknights feel less stressed already?
Label and date all freezer foods so you can know at a glance what you have on hand at all times. This minimizes waste, as you're less likely to buy items you already have, and makes it easier to put dinner on the table efficiently by using up leftovers.
Thaw frozen dishes in the fridge, as opposed to on your kitchen countertop, to prevent the growth of harmful bacteria. To avoid freezer burn and keep food at its best, use airtight storage containers or large bags that are designed for the freezer.
To maximize storage space in your freezer, package items like soups and sauces in resealable freezer bags so you can flatten and stack them on top of one another.
Freezer staples—like peas, edamame, corn, bread, ravioli and puff pastry—make weeknight cooking easier. Have these on hand at all times and make a note when one of those items is running low so you never run out.
For more on how Bosch appliances can make prep, cooking and cleanup easier, visit bosch-home.ca.
Photography by Davina Choy Credits: Photography by Davina Choy
On those cold, wintry days when you need something warm around your face, grab your knitting needles, hibernate for a weekend and knit up The Stone and Arrow Winter Set. Designed in bulky yarn, The Arrow Headband and The Stone Scarf come together in a snap. And with simple repeating patterns, they're perfect for confident beginners looking to expand their knitting skills.
The Stone Scarf got its name from its 3D texture, created by alternating knits and purls, that resembles a stonewall. The quirky stone-like bumps are tempered by a garter-stitch border and a slipped selvedge for a tidy edge.
• 2 balls (each 150 g/225 m) Schachenmayr SMC Tweed Montage* in Dusty Ranch (actual amount used for scarf: approx. 322 m)
• 1 7-mm knitting needle
*If you are having difficulty finding the Schachenmayr SMC Tweed yarn, try Noro Obi or Noro Kama. Both are available online and can be shipped to Canada. Both give very similar stitch gauge and have a nice gradual colour change.
Lana Gross Medio is also very close in colour. This yarn can also be purchased online, but be advised that the shipping costs may be hefty. Lana Gross Medio is thinner than what the pattern calls for, so if you decide to use this yarn you should cast on 34 sts instead of 24, and follow the pattern exactly as it’s written. The width will be roughly the same.
14 sts/25 rows = 10 cm/4 inches in Basket Welt Stitch
Basket Welt Stitch:
Rows 1 and 2: Sl1, k1 *p5, k5* repeat to last 2 sts, k2.
Row 3: Sl1, knit all stitches to end of row.
Rows 4 and 5: Sl1, k1 *k5, p5* repeat to last 2 sts, k2.
Row 6: Sl1, k1, purl to last 2 sts, k2.
Repeat Rows 1 to 6 for pattern stitch.
Width: 17 cm/6.8 inches
Length: 203 cm/80 inches
CO = cast on
k = knit
p = purl
sl = slip
st(s) = stitch(es)
* * = repeat instructions between * and * the number of times indicated
CO 24 sts.
Knit 8 rows in garter stitch, slipping first stitch at beginning of every row.
Row 9: K2, p all stitches to last 2 sts, k2.
Repeat Rows 1 to 6 of Basket Welt Pattern Stitch until scarf measures 198 cm/78 inches.
Knit Rows 1 to 3 of Basket Welt Pattern.
Knit 7 rows in garter stitch, slipping first stitch at the beginning of every row.
Cast off all stitches and weave in loose ends.
Keep your ears warm and toasty by knitting this stylish winter headband.
Looking for knitting tips? Check out Sheep & Stitch’s guide on how to knit.