If the goal is just weight loss, it will never stay off

Weight loss the right way

Let me say first of all, there’s nothing wrong with wanting to lose weight.

Every extra pound carried is an extra four pounds of pressure on your joints. Losing just 18 pounds can reduce internal inflammation by 23%, which has a positive impact on your overall health.

Feeling better in your body and improving your health are valid goals. But here’s the catch—setting a goal like wanting to lose 10 pounds by the end of January might seem measurable and motivating but it’s actually setting you up for frustration and setting you up to regain that weight and then some. Why? Because focusing only on the outcome, rather than the habits that get you there, will have you coming up short every time.

When you set an outcome goal like losing a specific amount of weight by a certain date, it sounds clear and achievable on its face. However, weight is a symptom of health and hormones, both of which are influenced by factors beyond our immediate control. Metabolism, stress levels, hormonal fluctuations, sleep, exercise and the quality of the food we eat all contribute to our weight. Trying to control the outcome without focusing on the processes that drive the outcome can lead to disordered eating and a poor relationship with your body, not just physically but mentally and emotionally too.

James Clear, in his book Atomic Habits, talks about how focusing on systems—the small habits we practice daily—can produce more reliable results than fixating on goals alone. He uses the metaphor of an ice cube sitting in a cold room, say -10 C. As the room’s temperature slowly increases, -9 C, -8 C, -7 C and even -3 C, -2 C, -1 C and zero, it is still frozen. But as the temperature climbs to past zero, to 1 C, 2 C and higher, it starts to melt. It wasn't the shift from zero to 1 C that caused the ice cube to start to melt. It was each small, incremental change in temperature leading up to it that got it to start melting.

We know weight is a symptom of health and hormones. So it makes sense to target those things that will improve health, which will then give you the results you are looking for. By eating balanced meals, managing stress, drinking more water than coffee, getting quality sleep, nourishing and healing the gut, we create an environment where weight loss can naturally follow. But if we only look at the number on the scale, it’s like checking the temperature of the ice cube every degree and expecting to see immediate results. It’s demotivating and creates a narrow focus that creates frustration, which can lead to desperation and making that diet look real good.

Here are three powerful shifts you can make in and around things you're already doing:

1. Prioritize whole nutrient-dense foods. Instead of aiming for fewer calories or “diet” foods, focus on adding whole foods to your meals. Choose vegetables, proteins, healthy fats, and slow-digesting carbs. This habit nourishes your body and balances blood sugar, reducing cravings and supporting healthy hormone levels.

2. Get a grip on stress. Chronic stress elevates cortisol, a hormone that, in high amounts, encourages the body to hold onto fat, especially around the abdomen. Habitual and intentional stress management, whether through a quick blast of exercise, deep breathing, mindful movement, prayer or even a five-minute meditation, breaks the chronic stress cycle and creates an environment where the body can let go of weight over time.

3. Get your Zzz's. Prioritizing a consistent bedtime and sleep quality is critical. Poor sleep not only disrupts hunger-regulating hormones and can lead to weight gain, it is detrimenal to overall cognitive function, memory and focus as well. Treating sleep as an essential part of your health routine rather than an afterthought will not only help your mood and energy but can also contribute to easier weight loss.

The truth is, you can't possibly know for sure how fast or slow your body will lose weight. Every person's “room” starts at a different temperature and there are countless factors that affect how quickly the body “warms up” and lets go of weight, many of which are beyond your control.

When we focus solely on the scale, we tend to ignore other important markers of healthful progress. I call them NSVs, non-scale victories. Improved energy, better digestion, more stable moods, feeling more comfortable in your clothes, brain fog lifted, improved digestion, better immune function, lower cholesterol, blood pressure coming down, and more. Weight is just one measurement of health. It’s not the only one.

When you set up your daily routine with habits that support health, you’re essentially priming your body for success. The number on the scale often takes care of itself when we create an environment where the body can let go of weight naturally. This approach is healthier, more sustainable, and reduces the chances of regaining weight because the habits that helped you lose weight are the same habits that will help you maintain it.

When you focus on the process rather that the end number, the pressure of seeing that specific weight by a specific date disappears. You’re no longer chasing an external result that you can’t fully control. Instead, you’re nurturing your health with things you can absolutely control.

A healthier body, one that’s balanced and supported by healthy habits, will naturally find its optimal weight over time. And even better, those habits will leave you feeling more energized, confident and comfortable in your skin, regardless of the number on the scale.

So, next time you feel the urge to set an outcome-based weight loss goal, consider this, instead of wanting to lose 10 pounds by the end of January, try setting a habit-based goal, like eating small, whole-food, balanced meals regularly throughout the day, or, going for a 20-minute walk every day.” By focusing on what you can control, you’re giving yourself the best possible chance to reach your goals and maintain them for life.

Remember, your health is a journey. Sustainable weight loss isn’t about chasing numbers but about creating habits that support your health for life.

For more information on how to balance blood sugar and create health in your body, watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

How to avoid the dreaded Twelve Pounds of Christmas

Sensible holiday eating

The Twelve Pounds of Christmas

(Sung as “The Twelve Days of Christmas”)

Oh, the first pound of Christmas was easy to ignore…..
(And) It all started with a box of Lindor.

The second pound of Christmas, a tummy full of bloat…..
Fast food while Christmas shopping …

The third pound of Christmas came sneaking up on me…
Eggnog and cookies…

The fourth pound of Christmas came with the butter tarts….
I should never start!

The fifth pound of Christmas appeared overnight….
Yikes! My pants are tight!!

Shortbread cookies baking, how fattening can they be?
Butter added six pounds…..

Staff parties are in full swing so plan for food and cheer….
Seven pounds already this year….

The neighbours came a-calling and brought with them some cheer….
Can eight pounds come from beer?

The thermometer is dropping, but the scale says nine pounds up…
Make that latte “light whip”…

Now it’s time to trim the tree and decorate the house…..
That extra 10 pounds makes it a workout….

The season’s not complete without fruit cake and mincemeat….
11 pounds to my seat!

After turkey and the fixin's you’ll be more stuffed than the bird….
12 pounds up this Christmas, how absurd.

It's fun to play around like this and change the words to The Twelve Days of Christmas but for some people, this isn't actually that far off what really happens during the Christmas season.

Here are five last-minute tips and a few strategies to help you not just survive the holidays but to thrive right through without gaining 12 pounds for Christmas this year.

1. Think protein and eat small meals throughout the day to keep blood sugar stable. One meal won't make or break your results, it's what you do consistently in and around that meal that determines health and weight.

2. Bring snacks with you. Protein bars, shake mix and shaker bottle, unsalted nuts and a Mandarin orange are just a few of the things I never leave home without during the Christmas season.

3. Never arrive hungry. Having a small balanced snack before heading out to a dinner or party will make sure you are choosing what to put into your mouth rather than the mindless munching that happens when your blood sugar drops. Restricting food all day and “saving room” for that big dinner is actually worse and will cause your body to burn muscle and store even more fat that sticking to the plan all day and then simply indulging for the one meal.

4. Have your alcohol with food. Alcohol is a carbohydrate. Think of that glass of wine like a piece of bread. When carbs are consumed by themselves, blood sugar spikes and fat is stored. In order to minimize that spike and the carnage, it's best to enjoy that glass of wine with dinner. Or a least a small handful of nuts.

5. Hydrate. Not only will water help flush out any bloat that may have been collected by the extra sugar, salt and alcohol, but it will also help you to feel better the next day if you did happen to overdo it just a little the night before.

Even with just a few weeks left until Christmas, it's never too late to make a difference.

Plan your celebration meal and be choosy when you indulge and enjoy it guilt free. Studies show that those who plan their moments of indulgence, tend to make much better choices in the days leading up to it. And those who choose to indulge in only their most favourite treats tend to enjoy them guilt free and are typically satisfied with smaller portions. As opposed to those who randomly indulge simply because it's Christmas and treats are available, report less enjoyment, tend to eat more, and hold more guilt.

And that’s something none of us want to carry into the new year.

For more information on how to use food to create hormonal balance and stabilize blood sugar, watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

12 healthy eating tips to help you thrive through the holidays

Holiday eating tips

The real truths about fat, salt and sugar

Nutrition's 'no go' trio

If you’re like me, you grew up believing that fat was bad, salt caused high blood pressure and anything sugar-free was a good choice.

Fast forward a few decades and historically we are the most unhealthy we have ever been. If we only knew then what we know now.

Let’s take a dive into the three most widely used elements—fat, salt, and sugar—to uncover the truths and myths we’ve been told and explore how they impact our health.

In the 1990s, fat was deemed public enemy number one. The messaging was everywhere: “Avoid fat to stay slim and healthy!” We were told fat caused heart disease, clogged arteries and expanded waistlines. The result? A wave of fat-free products still line grocery store shelves, all claiming to be the healthier choice. But are they?

With butter, eggs, cream and other natural fats labeled taboo, food companies cashed in on alternatives like margarine, vegetable and seed oils, shortening, etc., all of which were marketed as "heart-healthy" alternatives to naturally sourced fats. It’s hard to believe heart doctors were (and some still are) telling patients to choose fats created in a lab that are literally one molecule away from plastic.

The truth is, not all fats are created equal. Saturated fats, the natural fats found in animal products, have been wrongfully lumped in with the harmful artificial trans fats. Saturated fats are part of a natural food source and have been a staple in diets for centuries. Our bodies need fat to function, it’s an essential macronutrient in our protein, fat, and carbohydrate balance.

Healthy fats, like those found in avocados, olive oil, nuts and fatty fish actually help us burn fat by helping to balance blood sugar. In fact, adding healthy fats to your meals slows down digestion and helps prevent blood sugar spikes, keeping you fuller for longer. Also, you need fat for brain health as your brain is made up of about 60 percent fat.

Salt has been blamed for high blood pressure and heart disease for decades. However, salt isn’t the villain we once thought it was. Let’s put it in perspective, a standard medical saline solution, often used to rehydrate patients or stabilize blood pressure, contains a whopping 9,000 mg of salt per litre of water. If salt were truly so dangerous, would it be used to treat patients with heart issues?

The problem isn’t salt itself, it’s the type of salt and what accompanies it. Processed foods, fast foods, and many prepackaged meals contain high levels of sodium often combined with preservatives, artificial flavours, colours, and unhealthy seed oils.

These processed ingredients, especially seed oils like canola, soybean, and corn oil, are often heavily refined, making them toxic when exposed to heat and moisture—exactly how we use them in cooking.

When you consume natural, unrefined salt in moderate amounts, it can actually support essential functions in your body, including fluid balance, nerve transmission, and muscle function. It’s the overconsumption of processed foods loaded with artificial additives, rather than natural salt, that contributes to hypertension and other health issues. Ditch the packages, season your protein and veggies and you're golden.

When fat became the bad guy, sugar quietly slipped under the radar. Decades ago, studies downplayed sugar’s role in chronic diseases like heart disease, largely because of industry influence. According to a study highlighted by the University of California, the sugar industry worked hard to shape the narrative, focusing the blame on fat instead. This misrepresentation downplayed sugar’s role in inflammation, insulin resistance, cancer and other health problems.

We know now that sugar, especially in the quantities most consume daily, has a significant impact on health. Stats Canada reports that in 2015, almost 26 per cent of calories consumed among children aged two to eight came from sugar. Despite such reports, shockingly, there still exists a recommended daily allowance for added sugar, listed as 10% of daily calories, about 50 grams—roughly 13 teaspoons—for the average adult.

I'm not saying never to have that cookie or piece of birthday cake, but in my opinion, it's completely irresponsible to recommend adding something that's not an essential nutrient. Our bodies do not need sugar to survive.

Sugar provides a quick energy boost but lacks the essential nutrients the body needs. It does however, contribute to weight gain, insulin resistance and inflammation—setting the stage for numerous health problems including diabetes, heart disease and cancer.

Fat, salt, and sugar all add flavour and texture to foods. So, when we remove one, it’s often replaced with higher amounts of one of the others to keep products tasting good. Keep that in mind as you're reading the packaging. Or better yet, opt for whole foods.

Focus on whole, unprocessed foods that naturally contain fat, salt, and sugar in balance. Like fruits and veggies. Include sources of healthy fats, like avocados, nuts, seeds, olive oil, and fatty fish, rather than processed or hydrogenated fats. Season your food with unrefined sea salt or Himalayan salt, and skip the processed, high-sodium foods. Read labels carefully to avoid hidden sugars, and consider natural alternatives like fruits for sweetness. The fewer ingredients, the better.

Food fuels your body and it fuels your soul and you need both in order to not just survive, but to thrive.

For more information on how you can create health in your body, watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.