Ways to Lose Weight
Drop it like it’s hot
Many Canadians have tried hard to lose weight – over 60 per cent of us are obese or overweight, according to Statistics Canada – and been frustrated by the lack of results. But instead of giving up, perhaps they hey should try something else. Not every very strategy works for every person, and science ence backs that up, says Dr. Shahebina Walji, medical director of the Calgary Weight Management ement Centre. As one of the coauthors s of the upcoming Canadian Clinical Practice ce Guidelines for the Management of Obesity, y, Walji has been combing the literature. “A big theme we have come across is that weight-loss approaches need to be tailored to the individual,” she says. “There’s no cookie-cutter approach that works for everyone.” One 73-year-old woman from Ontario recently made international headlines for losing 55 pounds with the help of meal-plan and workout apps (and her daughter’s support). Step one in this senior’s journey? Learning how to operate an iPhone for the first time.
Meet four more Canadians who sifted through numerous weight-loss strategies, suggestions and even commercial gimmicks before landing on the path that turned out to be right for them. If you want to lose weight, take this as inspiration to find your own path.
WHO DAYNA CHRISTMAS LEADER OF A SPORTING ORGANIZATION WHERE RURAL ALBERTA
Christmas experienced a dizzying series of changes in 2018, when she was 49. She and her husband moved to rural Alberta, where she barely knew anyone. Her three kids were launched. Then her brother came to live with her, requiring constant care because of medical issues. All the while, Christmas worked at a demanding job. “There was a lot of stress on me, and I felt isolated and depressed,” she recalls. “I had to buy bigger jeans. I was so busy with everything, the weight crept up on me.”
“There were so many areas of my life I couldn’t control,” Christmas says. Commercial weight-loss programs, too, pushed her out of the driver’s seat. “Everybody’s got a plan: do eat this, don’t do that, do this. I don’t know which way is up! I shouldn’t be stressed going to a restaurant and counting the calories. I should know what I should be eating.”
WHAT WORKED FOR HER
After Christmas joined a local gym, she started exploring the classes offered there. She was particularly drawn to a six-week course led by a certified trainer who could teach her how to meet her own nutritional needs. “I appreciated learning how much protein or vegetables or healthy fats I should be eating,” says Christmas. Finally, she says, “I was taking my own power back and feeling like I had some control.”
HER OUTCOME
Christmas estimates she’s dropped more than 30 pounds. “How I’m looking is just a side effect of how I’m feeling,” she says. Her mood has improved. “I have a bounce in my step, seeing my body change.” She still checks in with her trainer once a week to get workout ideas and encouragement. “I need that for my mental wellness, as much as my physical wellness.”
THE DOCTOR WEIGHS IN
“What Dayna did is improve her nutrition literacy. I think this is really important,” says Walji. “Based on what she understands now, she’s able to make healthy choices to fuel her body.” She points out that the school system doesn’t teach us enough about where to get protein or what refined sugars are. “There’s so much misinformation out there, it can get confusing and overwhelming.”
For those who want to improve their knowledge of nutrition, Walji says, make sure the person you speak to is well qualified, such as a registered dietitian. Online tools like the updated Canada’s Food Guide and Harvard University’s Nutrition Source site can also be useful sources of information.
THE SITUATION CARE-GIVING STRESS THE SOLUTION PROPER NUTRITION AND EXERCISE
WHO JOE COUGHLIN JAZZ MUSICIAN AND RETIREE WHERE VICTORIA
Coughlin was able to stay fit while involved in competitive sailing, but a back injury slowed him down for a few years, and the pounds piled up. Coughlin, who has been differently abled his whole life, says his independence is impacted by his weight. “Rolling over in bed, transferring into the shower, all those things become just a little bit more difficult and hurt a little more when you’re not in good shape.”
HIS CHALLENGE
Coughlin turned 65 on his last birthday. He would like his senior years to be healthy ones and hopes to keep performing as a jazz singer. Coughlin, who needed a way to exercise that would suit his reduced mobility and still provide strength-building benefits, began working out at a not-for-profit gym with disability-friendly equipment. But he knew he also had to improve his diet. “Sitting in a wheelchair and eating. It’s amazing how quickly the beef forms.”
WHAT WORKED FOR HIM
Last January, Coughlin decided to give up red meat. He added more plant-based foods, like legumes, to his diet. “It’s a bit more challenging preparing food. It used to be throw a pork chop on the barbecue, and you’ve got a meal,” he says. But he enjoys exploring new dishes. He’s also become more disciplined with desserts, allowing himself one treat a week.
HIS OUTCOME
Coughlin has lost 15 pounds. The heartburn he was suffering with has disappeared, and his sugar cravings have also eased up. As for transferring in and out of his wheelchair, he says, “It’s a heck of a lot easier!” Coughlin’s goal is to shed 10 more pounds.
THE DOCTOR WEIGHS IN
The mere act of replacing red meat with plant-based foods won’t necessarily cause pounds to drop off, says Walji. “But any time we pay more attention to what we’re eating and how much we’re eating, we’re more apt to lose weight.” She adds that a vegetarian-style diet does help cholesterol and blood sugar levels and will reduce the risk of heart disease and diabetes.
If you’re reducing the animal-based foods in your diet, you’ll need to ensure you’re taking in enough protein, iron and B12. “Meet with a dietitian, who can provide recommendations of how to meet nutrient requirements,” Walji suggests. “Also, let your physician know, so they can monitor you for deficiencies – before you get symptoms from them.”
THE SITUATION HIT A PLATEAU THE SOLUTION ADOPTING A PLANT-BASED DIET