Top 10 Weight Loss Tips for 2009

In January everyone is looking for weight loss advice. The experts at Keep Canada Slim offer these as their top weight loss tips for 2009.

The Number One tip, mentioned by three different experts, was to keep a daily journal of your eating habits.

“Don’t take for granted that you are currently over eating,” suggests KCS Director of Education Patti Cannon. “Many people believe that they eat too much but when they actually sit down and count the calories they find that they are actually under-eating (eating starvation levels of calories), skipping meals, and going too long between meals. These habits cause your metabolism to slow down and make permanent weight loss more difficult. Eventually your body will rebel and this leads to the yo-yo diet syndrome.  Be sure to count your drinks as well.”

For more tips and information on weight loss go to our website at: www.keepcanadaslim.com

Cannon recommends keeping a journal until you have a list of all common foods and meals you consume, then checking it every few weeks for accuracy. Plan to commit 3 months to achieve true control.

The Keep Canada Slim program differs from most other commercially available programs in that it establishes minimum levels of calories for participants as opposed to only maximum levels of calories. People seeking permanent weight loss are recommended to eat more than their minimum level of calories every day. This amount varies depending on the gender, size, goal weight and activity level of the person.

Daniella Pallett, KCS program coordinator for Meridian Health Group in London suggests that people should view food as fuel and realize that your body will not function effectively if it is starved for fuel. “My main tip is to make sure you fuel your body every 2.5 to 3 hours with a protein, carbohydrate and a fat combination snack,” she says.

Sandra Lambie, owner of Results Laser Therapy in Alliston, Ontario also mentions journaling but says the first concern should be an attitude adjustment.

“Although it is very important to journal your diet, and to watch what you eat by counting the calories, fats, proteins and carbs, it is also important to feel good about what you are doing,” she says. “Your emotions and your mental state are very important when changing habits and a lifetime of eating in a way that does not work for you.

“Don't think of what you are doing as depriving yourself of what you enjoy, think of what you are doing as improving your health, your well being emotionally, physically and mentally…one meal at a time.”

Karen McKiddie, KCS consultant at Lakeshore Chiropractic in St. Catharines also mentions the importance of a journal, and advises people not to attempt too much too soon when making changes.

“I suggest that they start with even just one change so that they do not feel overwhelmed.  Once positive results are attained, it makes it that much easier to continue making healthier choices. Slow and sure wins the race.”

Dr. Albert Scales, also at Lakeshore Chiropractic urges people to master the skill of reading labels. “Start reading more!” he suggests. “All the information that we need regarding the things we eat and drink are clearly marked on the side of all items under “Nutrition Facts”. We can instantly learn the calories, fat, sodium, carbohydrates for every item we put into our mouths.”

Dr. Scales points out that some items that appear to be the same turn out to be completely different when we learn how to read labels. “It is simply amazing how similar items will have totally different amounts of nutrients that will either help us or hurt us,” he says. “Enjoy what you eat and drink, but do not sabotage your hard work.  Start reading what you are eating and you will be healthier for it.”

Deb Shaver, Clinical Director at Back n’ Motion in London offers this simple advice that everyone can easily embrace. “Avoid all foods that are ‘white’, and switch your drinks from soda to tea,” she recommends.

Drinking pop, including diet pop has been cited in many studies as a cause of weight gain. While there may be no calories in diet pop, it has been suggested that the unbalanced nutrients and artificial ingredients interfere with the body's metabolism and cause weight gain from other foods that are consumed.

Dr. George Grant, owner of the Academy of Wellness in Toronto also mentions nutrient balance in his tip.

"It has been clinically proven that people lose muscle mass on low-calorie diets," he says. “Researchers at the US Department of Agriculture's Human Nutrition Research Center on Aging at Tufts University found that foods rich in potassium help preserve lean muscle mass. After studying 384 volunteers for three years, they found that those whose diets were rich in potassium (getting more than 3,540 milligrams a day) preserved 3.6 more pounds of lean tissue than those with half the potassium intake.”

Most people choose bananas as a handy source of potassium (each contains about 420 milligrams), but there are better sources of the nutrient. Dr. Grant provides this list of 15 of the best choices with their potassium levels in mg: Swiss chard, 1 cup, 961; Lima beans, 1 cup, 955; Yams, 1 cup, 911; Acorn squash, 1 cup, 896; Spinach, 1 cup, 839; Papaya, 1 whole, 781; Pinto beans, 1 cup, 746; Crimini mushrooms, 5 oz.,636; Cod, 4 oz., 586; Beets, 1 cup, 518; Broccoli, 1 cup, 457; Brussels sprouts, 1 cup, 450; Cantaloupe, 1 cup, 427; Tomato, 1 cup, 427; Banana, 422.

John Flanagan, an independent consultant from Newmarket Ontario reminds people of what has become almost a mantra in healthy circles. “Always eat breakfast,” he suggests. “It should be a choice that is low in sugar, high in protein and fibre, and preferably with some kind of berries added.”

Breakfast kick starts your metabolism at the beginning of the day, and sets it up to burn food all day. Experts suggest the average Canadian will slow their metabolism by 5% and gain as much as 8 pounds a year by skipping breakfast – often a dieter’s first strategy.

“Besides eating enough calories for safe, permanent weight loss,” says Esther Pond, an independent consultant in Simcoe, Ontario, “those calories are best if they are whole food and organic. People should also drink lots of water.”

And finally Karen Hobden B.Sc., CLT and a stress specialist from The Laser Approach in London reminds us that being stressed out over your weight and your weight loss program actually makes weight loss more difficult to achieve.

"Take the stress out of your life,” she says. “Stress will cause an increase in the hormone cortisol which will cause you to eat more and store more fat. If you have gained weight over the holidays, stay calm. Return to your normal eating habits now that the holiday is over.”

Hobden suggests you try something new to help you relax such as meditation, massage therapy, Reiki or just spend some time at a spa and let someone pamper you.

Top 10 Weight Loss tips for 2009

1. Keep a Journal for up to 3 months

2. Treat food as fuel – Never let your tank become empty

3. Maintain a positive attitude – This is a great thing you are doing!

4. Don’t attempt too many changes – Master one at a time

5. Learn to read labels – What you don’t know CAN hurt you

6. Avoid ‘white’ foods and stop drinking pop – Try tea instead

7. Eat more foods that contain high levels of potassium

8. Always eat breakfast, and make it a healthy one!

9. Choose whole foods and organic foods when possible. Drink more water.

10. Don’t get stressed – That will cause you to gain weight

For more information go to the website at

www.keepcanadaslim.com