Since starting our Cityline Weight Loss Challenge in January, I have had so many fantastic e-mails from viewers. All across Canada, people are losing inches and pounds, conquering sugar cravings and burning belly. Bravo to all of you and…thank you for all your wonderful comments (and I love hearing your results!).

Our 3 weight loss winners are also doing fantastic. Our latest results are:

Stefania – 22 pounds down!
Mary – 19 pounds down!
Mel –11. 5 pounds down!

In order to keep your results high and help you reach your goal weight, there are a few weight loss steps I want to remind you of which include:

1. Preparing your proteins. You must have protein at each and every meal to trigger glucagon release (a hormone that burns fat and will help to boost your metabolism). Proteins are not as easy to grab as carbohydrates, so it is best to keep cooked chicken, turkey, tofu, hard boiled eggs, salmon, tuna, occasional red meat, Greek yogurt, cottage cheese and protein powder on hand.

2. Remember your free foods. Free foods are there for you when you are hungry. They can be consumed in unlimited quantities and at any time of day. Even as I sit and type out this blog at 11pm at night, I am munching on a bowl of baby carrots! Pureed vegetable soups, cut up vegetables (cherry tomatoes, baby carrots, red pepper slices) are all-free.

3. Have a few treats here and there to avoid feelings of deprivation. If you are dying for a glass of wine, a piece of chocolate, a latte – have it! The principles outlined on this program are a shift that will incorporate food behaviors designed to serve you for a lifetime. This is not about “white knuckling weight loss” Remember, you need to ask yourself, “Can I see myself following a version of this program within a 5 year period?” No shticks or gimmicks for weight loss – those will not result in long lasting behaviors. So…if there is something you really want to have – have it!

4. Drink 2 litres of water per day and 2 cups of green tea (I know…that is a lot of bathroom trips!). The water will help flush your system and the green tea is loaded with the ingredient EGCG that will help to boost your metabolism and burn fat.

5. Switch it up a bit. You may have found you have eaten in repetition in the beginning of the program to stay on track and take the thinking out of eating.

If you are a little “food bored”, it is time to switch it up bit. Some tasty options include:

Try a yummy new bar for a snack (remember your bar = a grain). It can be the Simply Bar, Kashi or Luna bar.

Incorporate tomato sauce or salsa to any meal to liven it up (i.e. on eggs, zucchini pasta, fish or meat)

Eat out and order wisely! There is no reason you cannot enjoy a terrific dinner out filled with your protein choice and selection of vegetables.

Switch up your fruit choices. If you are only having blueberries or bananas – let’s get adventurous with some other delicious options such as grapefruits, frozen mangoes, blackberries or blueberries.

Try a new recipe. Whether it is one of the recipes featured on Cityline.ca, or, one you have sourced that will fit with the program – be adventurous!

Most of all, I want to remind you – you can do it! If you have had a few “false starts,” or have not joined us yet – this is your moment. All the need to know information is posted online and is for you to use. Springtime is around the corner … so let’s get you feeling and looking your best fast!

If you have a weight loss question, I would love to hear from you! Simply e-mail me at drjoey@drjoey.com

Wishing you best health,
Dr. Joey