The majority of people would like to lose at least a few pounds, in my experience. Weight loss principles may feel difficult to implement, but they’re easy to understand! Sleep more, eat less (usually), and move more.

Traditional Recommendations vs. Real-Life Results

This is how it usually goes: First, I give the disclaimer that my scope of practice is limited to recommending the Canada Food Guide. Okay, done. Then I say that in practice, the old-fashioned guide looks suspiciously high in those products that our main agricultural industries sell. Instead, here’s what I’ve found actually works. For example, my star “loser” client took off 50 pounds over the course of a year, and two years later he’s maintained his weight, only he’s a lot more muscular now. The caveat is that he actually implements every single change I suggest he makes.

Where to Start

Maintain a food diary for at least three days. This simple act often creates “a-ha” moments. I occasionally encourage people to eat more. Remember, 1,200 calories is not sustainable nor the least bit healthy.

Typically, changes to make include:

  • adding more vegetables
  • adding more protein, especially at breakfast (people can be very resistant to this one)
  • taking out packaged foods and refined carbohydrates
  • reducing grain consumption
  • reducing empty-calorie beverages such as flavoured coffees or alcohol
  • minimizing evening snacking

Often Overlooked, but Powerful

The sleep factor is huge, both for our ability to make good food choices and for the interplay between certain hormones.

You’ve Got to Move It

Of course, the exercise part of the equation is critical. Help prevent injury setbacks by having a movement screen and not accelerating from 0 to 100 — but do aim for 5-6 days a week. Yes, traditional cardio is still useful, as long as you don’t upset your joints. High-intensity intervals, however, help keep your metabolism higher throughout the day. And don’t skip the resistance training; muscle growth is crucial.