Weight loss is a concern for many people. To achieve weight loss, it is generally recommended to create a calorie deficit by reducing food intake and increasing energy expenditure through physical activity. "MOVE MORE – EAT LESS"

However, an individual's weight depends on many factors such as genetics, age, medication, stress, and sleep. Therefore, it is not possible to predict how someone will respond to a calorie deficit. Some people manage to lose weight, while others do not lose any or may even gain weight. However, simply changing one's lifestyle habits (diet, physical activity, sleep, etc.) leads to health benefits that can be surprising. Now, let's take a look together at the "diet" aspect of lifestyle habits.

Diet for Weight Loss

Adopting a healthy diet is one of the lifestyle habits that can significantly reduce various risk factors associated with the development of chronic diseases and sometimes lead to weight loss. The Canadian Food Guide recognizes that a healthy diet includes the food choices we make, but also goes beyond the foods consumed. Indeed, how, where, why, and when we eat also matter. The recommendations of the Canadian Food Guide for healthy eating therefore incorporate both food choices and eating habits. Foods and beverages work together to help maintain health, feel good, and meet nutritional needs.

Recommendations regarding food choices

• Eat plant-based proteins more often
  • Plant-based proteins, such as nuts, legumes, tempeh, and tofu, contain more fiber and less saturated fat than animal-based proteins. This characteristic could be beneficial for cardiovascular health.
• Eating plenty of fruits and vegetables
  • Including a wide variety of fruits and vegetables in your diet, by mixing colors on your plate, is one of the main recommendations to meet your needs for vitamins, minerals, and fiber. Dried fruit snacks are easy to incorporate and are very high in fiber, vitamins, and minerals. They are concentrated in carbohydrates, so it’s important not to consume too much.
• Favor whole grains
  • Unlike refined grains, they provide more nutrients, including higher amounts of fiber, protein, vitamins (B group, vitamin E), and minerals (calcium, magnesium, potassium).
• Favor unsaturated fats
  • The quality of fats consumed is more important than the quantity of fats consumed. The fats to prioritize, unsaturated fats, are found notably in nuts (e.g., almonds, walnuts), seeds (flax, chia, sesame), avocados, fatty fish (e.g., salmon, sardines, mackerel), and vegetable oils (e.g., olive, avocado, canola). They help reduce the risk of developing heart disease. The fats to limit, saturated fats, are mainly found in fatty meats, highly processed foods, and certain tropical oils, such as palm and coconut oil.
• Favor drinking water daily
  • Sugary drinks increase the risk of type 2 diabetes, obesity, and tooth decay. Juices are also very sugary. It is better to choose a whole fruit over juice.
• Be mindful of food marketing
  • Food marketing can influence food choices. However, this advertising does not necessarily target healthy foods. In fact, many foods promoted by marketing are high in sodium, sugars, and saturated fats. It is therefore important not to rely solely on a product's marketing but always to read the ingredient list and check the nutrition facts table to make an informed choice.
• Limit highly processed foods
  • Highly processed foods include sugary drinks, frozen meals, baked goods (e.g., muffins, cakes, etc.), sausages, and more. These foods are often high in sodium, sugars, and saturated fats. However, excessive consumption of sodium, sugars, and saturated fats can increase the risk of developing chronic diseases.

Recommendations regarding eating habits

• Cook more often
  • Planning, scheduling, and preparing your meals helps you eat healthier by making better choices, while also saving time at the grocery store, saving money, and reducing food waste. (See the article: Sunday "Meal Prep" for Healthy Eating
• Learning to recognize your hunger and fullness signals
  • This allows you to eat in response to your body's hunger and fullness signals rather than in response to emotions like boredom or stress. *** (See the article: What Does Intuitive Eating Look Like in Winter?
• Take the time to eat
  • This allows you to be more attuned to the signals sent by your body.
• Savor your food
  • Eating should be a pleasure. It is important to make healthy food choices that take into account your preferences, tastes, culture, and traditions.
• Enjoy your meals in good company
  • Sharing meals with family, friends, or colleagues (outside of Covid-19) enhances the enjoyment of eating and allows for culinary discoveries and the passing down of traditions.

More than weight, adopting healthy lifestyle habits is what matters. Indeed, even without weight loss, it provides benefits for overall health, both physical and mental. To maintain healthy habits throughout life, it is important to proceed gradually and set realistic goals. The aim is to develop a new long-term way of life that takes into account one's abilities and limitations.

References

1. https://guide-alimentaire.canada.ca/en/
2. https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/Cooking-with-Whole-Grains.aspx#:~:text=Whole%20grains%20are%20grains%20that,vitamin%20B%20and%20minerals.