Most people who lose weight on a strict diet regain it within a few years. The problem is rarely willpower; it is that extreme plans are hard to live with. Lasting results come from habits you can keep for life. Here is how to make the shift.
Instead of aiming to lose a set number of kilograms by summer, focus on behaviours you control: eating more vegetables, walking daily, sleeping better. Weight changes follow habits.
Canada’s Food Guide offers a simple model: fill half your plate with vegetables and fruits, a quarter with protein foods and a quarter with whole grains, and make water your drink of choice. This approach is satisfying, flexible and works with many cultural cuisines found across the GTA.
Canadian guidelines recommend at least 150 minutes of moderate to vigorous activity per week for adults, plus strength training twice a week. Walking, cycling, swimming, dancing and recreational sports all count. Strength training helps preserve muscle while losing fat.
Short sleep and chronic stress can increase appetite and cravings. Aim for seven to nine hours of sleep and build stress-reducing habits such as walks, time outdoors or breathing exercises.
Weight loss is rarely a straight line. Plateaus are normal. Review your habits, adjust gradually and stay consistent.
A family doctor, a registered dietitian or a structured program can help, especially if you have a health condition. In Ontario, some community health centres and Family Health Teams offer dietitian services at no cost to patients. Medical treatments for obesity are available when appropriate; discuss options with your doctor.
For more healthy-living guides, see healthy lunch ideas and free ways to get fit in Toronto.
This article is for general information and is not medical advice.
Toronto GTA News covers Toronto, the GTA, Ontario, Quebec and Canada: local news, real estate, money, health and the trending stories people are talking about.
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