6 reasons why you're overweight

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. Here are six reasons why you're overweight—and what you can do about it

5 flu-fighting foods	8 yoga moves to boost your energy	5 foods that will boost your mood
7 tricks to boost your productivity	15 tips to help lower your blood pressure	17 unusual weight-loss tips

6 reasons why you're overweight

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. Here are six reasons why you're overweight—and what you can do about it

PreviousSlide 7 of 8Next

6. You're not reading food labels correctly

Reading labels is about more than simply looking for food items that claim to be diet friendly. “Just because it’s low in fat doesn’t mean it’s low in sugar,” says Shulman, “and too much sugar will knock you out of insulin balance, which can trigger weight gain.” 

Food additives can also cause the digestive system to become sluggish.

Solution: Take the time to read food labels carefully and consider cutting out processed foods altogether when trying to lose weight. “By removing processed foods from the diet and replacing them with nutritious alternatives—whole foods like fruits, vegetables, whole grains, beans, nuts and seeds, fish, organic poultry, and eggs—weight can come off,” advises Toronto nutritionist Aviva Allen.

6 reasons why you're overweight

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. Here are six reasons why you're overweight—and what you can do about it

PreviousSlide 6 of 8Next

5. You're drinking extra calories

Many recent studies indicate that consumption of sugary drinks is playing a key role in the obesity epidemic currently afflicting the population. But even your morning coffee can pack an unexpected calorie punch. For example, a Tim Hortons Iced Cappuccino with cream (10 oz) contains 250 calories, 11 grams of fat (6 grams saturated fat) and 50 grams of sodium.

Solution: Sip water with your meals and view drinks such as juice and pop as special treats. And that morning ice capp at Tim's? Add milk instead of cream to cut 100 calories and 9.5 grams of fat.

6 reasons why you're overweight

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. Here are six reasons why you're overweight—and what you can do about it

PreviousSlide 5 of 8Next

4. Your food portions are too large

It’s a simple fact: Eat less and you’ll lose weight. There’s good evidence that over the past 50 years, restaurant portions have “super-sized,” and our waistlines have grown along with them. We’ve become accustomed to eating larger servings to the detriment of our health.

Solution: Use a smaller plate for your meals. Less space on the plate means automatic portion control. And when ordering or buying food, choose the smallest size of any high-calorie items.

6 reasons why you're overweight

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. Here are six reasons why you're overweight—and what you can do about it

PreviousSlide 4 of 8Next

3. You overindulge on weekends

Researchers have found that people don’t realize they eat markedly more on weekends, particularly on Saturdays, when they tend to consume more fat. Those extra calories can add up quickly.

Solution: To combat overindulging on Saturday and Sunday, pay attention to portion size, weigh yourself daily (or on Fridays and Mondays only) and watch your alcohol intake, which provides empty calories and lowers your food inhibitions.

6 reasons why you're overweight

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. Here are six reasons why you're overweight—and what you can do about it

PreviousSlide 3 of 8Next

2. You eat out too often

The average Canadian family now spends almost 30 percent of its food budget at restaurants and fast-food joints, according to Statistics Canada. "People who eat out a lot tend to eat less-healthy food and to be heavier," says Melodie Yong, dietitian for the Heart and Lung Institute of St. Paul’s Hospital in Vancouver. In fact, the decline of cooking at home tracks very closely with the rise in obesity over the past 30 years, she notes.

Solution: A recent Angus Reid poll found that two-thirds of Canadians admit to having cooking anxieties—they’re afraid their own families won’t like what they serve. But who cares if the meal you cook isn't worthy of Michelin Stars? Start cooking with simple recipes and have fun experimenting with wholesome foods.

6 reasons why you're overweight

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. Here are six reasons why you're overweight—and what you can do about it

PreviousSlide 2 of 8Next

1. You're not sleeping enough

Not only do we crave unhealthy comfort foods when we’re  tired, but our sleep levels are linked to our hormone levels, says Joey Shulman, the Thornhill, Ont.-based author ofThe Last 15—A Weight Loss Breakthrough. “People who are sleep-deprived tend to have more secretions of the hormone cortisol, so they’re more stressed out. And that’s going to trigger fat storage as well,” she says. Lack of sleep also causes fluctuations in the hunger hormones leptin and ghrelin, which indicate whether you’re full or hungry.

Weight Loss

7 things that are secretly making you gain weight

Not sure why your jeans suddenly feel tighter? Choices you make in your everyday life might be secretly causing you to gain weight. »

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. »

Virtual weight loss: Can you shed pounds online?

The latest virtual weight loss programs could make your computer an essential tool for getting slim. »

Would you spend summer vacation at fat camp?

Finding it hard to make time for exercise in your busy day-to-day life? A summer vacation at fat camp may be the answer. »

Top 10 weight-loss mistakes

If you're having trouble shedding pounds, take a look at your strategy—you may be making some of these top 10 weight-loss mistakes. »

A sensible guide to weight gain during pregnancy

Weight gain is a normal and healthy part of pregnancy, especially during the second and third trimesters »

5 tips to prepare for weight loss

To lose weight successfully, you will have to make some lifestyle changes. »

Top 5 tips for achieving weight-loss goals

In The G.I. Diabetes Clinic, diet guru Rick Gallop explains how to battle weight gain with smart strategies. »

Do diet pills really work?

Diet pills are part of a booming, multi-billion dollar weight-loss industry in Canada—but do they really work? Here's what you need to know about diet pills »

10 incredibly easy ways to lose weight

Losing weight can actually be easy—if you know what to do. »

• « newest
 
• ‹ newer
 
• 1
 
• 2
 
• 3
 
• 4
 
• 5
 
• older ›
 
• oldest »

6 reasons why you're overweight

6 reasons why you're overweight

Not sure how the number on the scale got so high? You're not alone. Here are six reasons why you're overweight—and what you can do about it

Slide 1 of 8Next

Solving the weight-gain mystery

If you've noticed that your jeans are uncomfortably snug and the number on the scale is creeping ever higher, you're not alone. According to the Canadian Heart and Stroke Foundation, almost 60 percent of Canadian adults are overweight or obese. But that's cold comfort considering that excess weight can lead to a host of health problems such as heart disease and type 2 diabetes. So how did you put on those extra pounds? Check out these common reasons for weight gain and learn how changing your habits can help you slim down. 

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

5 flu-fighting foods	8 yoga moves to boost your energy	5 foods that will boost your mood
7 tricks to boost your productivity	15 tips to help lower your blood pressure	17 unusual weight-loss tips

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

PreviousSlide 8 of 9Next

Remember: It's all about balance

Although it’s not always easy, finding your own ways to maintain your weight loss can make you feel good about yourself. “Finding the right balance is very important,” says Lau. “Have an active mind and an active lifestyle.”

And remember: you've already made it this far—so just keep going, stay positive, and you're sure to succeed!

Related:
• 4 tricks to get and stay slim
• Setting goals for success
• Best Health's printable food journal

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

PreviousSlide 7 of 9Next

6. Follow the 80/20 rule

If all of this sounds like a lot of effort and not enough cheesecake, just remember that you don’t have to be perfect all the time. The key is moderation.

Lau says he believes in the 80/20 rule: if you practise healthy habits 80 percent of the time, then you can relax 20 percent of the time (but take it easy—one particularly unhealthy meal could undo all the hard work you did for the week). “If you’re a goody-goody for the whole week, you can have that glass of wine on the weekend," says Lau. "It’s empty calories, but it’s a treat, it’s the enjoyment of drinking wine.”

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

PreviousSlide 6 of 9Next

5. Get at least half an hour of exercise, daily

Yes, it’s true—you still need to get a good sweat going if you want to maintain your weight. Studies such as the National Weight Control Registry have shown that people who keep the weight off rely on regular exercise as one strategy to avoid regaining the pounds.

Lau suggests women exercise for a minimum of a half an hour a day, doing both aerobic exercise and resistance training (think weights or isometric exercise). “Women should do things they enjoy," says Lau. "Gardening can be just as strenuous as going to the gym.” Lau suggests increasing the intensity and the duration of your physical activity when you're ready for a challenge.

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

PreviousSlide 5 of 9Next

4. Use your scale

The National Weight Control Registry, a study tracking more than 5,000 people who successfully lost weight and kept it off, revealed some interesting secrets of weight-maintainers. Notably, 75 percent of people weigh themselves once a week—a recommendation that Dr. Lau agrees with. “If you’ve gained one or two pounds, [you'll know to] watch the portions,” advises Lau.

Sometimes it’s tough to know when a higher number on the scale means you're retaining water, rather than truly gaining weight. If you’re retaining fluid, your rings or shoes will feel tight. However, a tight waistband on your favourite jeans could reflect either a water gain or an excess of food. Step on the scale regularly to keep weight in check before it has a chance to creep up again.

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

PreviousSlide 4 of 9Next

3. Keep portions in check

Whatever you’re eating, watch the portion sizes: enjoy one scoop of ice cream, not five. Over time, you can gain weight even by eating healthy foods if you take in too much. “A serving is one fist. A medium-size apple is bigger than a fist, so it’s two servings,” says Lau. “The smaller the person, the smaller the fist, the smaller the portion.”

Lau doesn’t usually prescribe counting calories to his patients, but he notes that the individuals who are most successful at maintaining their weight keep a food diary.

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

PreviousSlide 3 of 9Next

2. Plan for success

Plan your eating for the day by making a daily budget for your meals that includes snacks. Lau suggests the main meal of the day should be a plate of food with a protein source such as meat or legumes on a quarter of the plate, a starch such as rice or pasta on a quarter of the plate, and two servings of different-coloured vegetables on the other half of the plate.

According to Lau, feelings of hunger may be influenced by the kind of food you’re eating. “Don’t overdo the carbs," he says. "Eat more proteins." That’s not limited to animal proteins, though—be sure to include some proteins from plant sources such as legumes and nuts as well.

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

PreviousSlide 2 of 9Next

1. Know the reason for your overeating

Looking back, can you see what lead you to overeat in the past? It’s important to understand if you turn to food when you’re stressed or want comfort.

Sometimes the triggers for overeating can be linked to hormones. For example, the hormonal changes of PMS can make women crave sweet or salty foods. Another factor could be your mood. “A typical example is depression,” says Lau. “When people are depressed, they may become physically inactive. And when they’re down, they turn to something that will make them feel better, often foods that can be addictive.”

6 ways to maintain weight loss

6 ways to maintain weight loss

Losing weight isn't always easy, but keeping those pounds off can be just as challenging. Here are six tips to help you maintain your weight loss

By Susan Peters

Slide 1 of 9Next

Keep the weight off for good

Reaching your goal weight is surely a cause for celebration, but are you also a little worried about regaining the pounds you've shed? Once you've lost the weight, it's time to put fear aside and focus on the next step: Maintaining your weight loss over the long term.

Dr. David Lau, who specializes in obesity and is a professor in the faculty of medicine at the University of Calgary (he’s also the president of Obesity Canada), says keeping off the weight may mean bidding adieu to your old, bad habits. "We’re talking about helping people to change their habits on a permanent basis," he says. If you regress to your old habits, you’ll gain the weight back. Here are six ways to make sure that doesn't happen.