“When it comes to eating right and working out, the challenge is not just getting motivated to cook healthy and go to the gym, but staying committed to those lifestyle changes.”

-Rose Caiola

One in four adults in Canada, which is equivalent to 6.3 million people, were diagnosed with obesity by the end of 2012. This is a 17.5 percent increase from 2003. With obesity comes fatigue, malnutrition, type II diabetes, cardiovascular disease and can lead to the diagnosis of other serious chronic illnesses.

As we know, the old-school methodology of calories in-calories out is not so cut and dry when it comes to losing weight. If  3500 calories (cal) are equivalent to 1 pound (lb) of fat, then with simple math, a reduction of 500cal per day should provide a guaranteed weight loss of 1lb per week. If it were that simple, then anyone who was on a calorie restricted diet would be losing weight with no problem. Unfortunately, this is not the case.

Here are a few really great tips that are so simple and yet very effective:

Lifestyle Modifications for Weight Loss

Certainly we are familiar now with the mantra: when it comes to healthy eating, processed foods are bad, real food is good. What about what you are seeing on a daily basis?

Keep healthier foods in plain sight

Are-You-Eating-Enough-Veggies holding a bunch of spinach
One study shows that people who keep cereal boxes and sugary drinks in plain sight weigh 20lbs more than those who keep healthier food options visible, such as fruit. Such evidence proves why controlling one’s environment is a huge aspect of weight loss. This includes not only what you see on a daily basis, but plate size, food budget and home environment. People who are successful at maintaining a healthy weight typically surround themselves with smaller food packages, hide the snack foods behind cupboards and keep the healthier food options in plain sight.

Simply put, just by eating an extra daily fruit (mostly berries, apples or pears) or a non-starchy vegetable (green leafy vegetables and cruciferous vegetables) and avoiding starchy vegetables (potatoes, turnips, beets, carrots) can promote weight loss.


Whether a person is overweight or obese, concerns about oxidative stress is imperative, especially for those diagnosed with metabolic syndrome.  Antioxidants like vitamin E, vitamin A,  vitamin C, vitamin D and selenium are just a few counteragents for these conditions . Berries, acai, mangosteen, chlorella and spirulina also count as superfoods and are incredibly high in antioxidants. Whether from food or supplementation, antioxidants are a must to prevent chronic illness from progressing.

Get Adequate Sleep

Both quality and quantity of sleep matter. A restricted sleep, less than four hours per night, or failing to achieve deep sleep for at least eight hours  – meaning your sleep is very superficial all night long – will automatically raise blood sugars, increase insulin sensitivity and promote hunger. All of these things can sabotage all of the good work you’re doing during the day. With busy lifestyles, I know sleep quality can be difficult, but do try to make it a focus as part of your weight loss regime.

Align Yourself with a Positive, Like-Minded Support System

The people with whom you surround yourself will be the key to your success. If you go it alone, you are more likely to fail than if you align yourself with others who are making the same health-based decisions you are. You also need to align yourself with a great health care practitioner who will support you in all of your dietary tracking and medical needs.

If you receive high-quality care, empathy, clear communication and a trusting relationship from your practitioner or health coach, you are twice as likely to lose more weight. In fact, seeing your health coach for 10 to 15 minutes, face-to-face, for at least 14 weeks, can promote weight loss of up to 14.5lbs. Continuing to work with your health coach for years to come will also help you continue to lose weight and prevent any rebounding effect.

Above all else, remember your why. Why you want to get healthier. Why you want to feel better. Keep that in the back of your mind, and do not rush your success!


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