Weight Loss


Exercise 3 to 5 days a week, preferably in the morning.

Find a routine you enjoy. Mix up your routine with cardio(aerobics), strengthening(weights) and stretching(yoga). This jolts your body into working harder and results in weight loss.

Strength training is very important. Women should really try to go for anywhere between 10 to 20lbs. Don't strength train everyday. Every other day is ideal, as you need time for your muscles to rest and recoup.

Eat small meals (approx. 6-8) meals a day consisting of plenty of fruits, vegetables. Eat by colour, greens, reds, blues, oranges, yellows.

On weekends, treat yourself. It's never a good idea to totally deprive yourself, you will resort to binging and that will result in more weight gain.

When grocery shopping, shop on the outer perimeters of the grocery store. This is where all the fresh food is located, fruits, veggies, breads, dairy and meats.

Don't grocery shop on an empty stomach, you are bound to buy junk food.

Get a measuring cup and start measuring your food. It might sound tedious, but after a while you will be able to measure your portions without the use of a measuring cup.

If you're Canadian, get the Canada Food Guide and try to design your meals according to that.
Get your free copy of the Canada Food Guide here.

Drink plenty of water, but also include fruit juices and dairy drinks.

Stay away from fads, low carb, South Beach, etc.

Follow a meal plan. There are some excellent meal plans online or sites that help you create your own. Search under meal plans.

Get an exercise partner, someone as motivated as you or even more...they will hold you accountable should your routine begin to fall by the wayside.

STAY AWAY from the scale. How much you weigh is no indication of how fit your body is or how healthy you are. Instead, go by how you feel and how your clothes feel on you.

Remember, this is a lifestyle choice not a fad.


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