6 Proven Weight Loss Strategies in Canada

Introduction

If it were easy to lose weight, everyone would be doing it, and the weight loss industry in Canada wouldn’t be worth over 4 million dollars. It’s easier said than done: Eat less and move more.

But the truth is, there’s no magic bullet. No fad diet. No instant results. Even weight loss surgery doesn’t deliver success in a day or a week.

Today, let’s talk about realistic and sustainable weight loss strategies backed by science — strategies that not only help you lose weight but keep it off for the long term.

Mindful Eating and Beyond

Mindful eating is not only about being aware of what we eat, it’s about understanding our hunger cues, stopping when we’re full, being conscious of our portions, and choosing foods that support our body.

At Modest Medix, we go beyond this with our Nutriconscious approach. It’s not just about calorie counting. It’s about where the calories come from and matching your macronutrients to your hunger type. Not everyone needs three meals a day. Not everyone benefits from an appetiser or salad first.

The Nutriconscious approach customises your nutrition plan — ensuring your body’s needs are respected, your hunger is addressed correctly, and your weight loss strategy is sustainable.

Getting Personal with Genetics

Did you know that only 20% of weight is influenced by lifestyle and environment? The rest depends on your unique genetic makeup.

Understanding how your body uses and metabolises micro and macronutrients helps tailor your meals for long-term success. Not everyone responds well to keto or low-carb diets — your genetics determine what will work best for you.

At Modest Medix, we offer genetic testing to help personalise your weight loss strategy — so you can fit into your jeans with the help of your own biology.

ACT-ing Your Way to Health

At Modest Medix, we’re proud to be aligned with the latest research. Over time, studies have shown that Standard Behaviour Therapy (SBT) often fails to maintain long-term weight loss. Why? Because it only addresses surface-level behaviours: “Don’t eat after 8”, “Don’t shop hungry”, etc.

But what if you shop hungry? Then what?

That’s where Acceptance and Commitment Therapy (ACT) comes in. ACT helps people accept what’s out of their control and act based on their values. It’s about addressing the real root causes such as low self-esteem, emotional eating, shame, or perfectionism.

This approach builds self-compassion, emotional awareness, and true resilience.

Consistency Over Intensity

Obesity is a chronic medical condition with no “cure.” Any extreme intervention will show short-term results, but once stopped, the weight returns, often with more force.

That’s why we encourage long-term, realistic strategies that are enjoyable and sustainable. Yes, the tortoise wins the race.

At Modest Medix, we won’t tell you to cut carbs completely. We believe in moderation. We also won’t tell you to go on a full meal replacement plan indefinitely. We might suggest one or two shakes a day, but also a real dinner with your family. Weight loss shouldn’t isolate you from your life.

Medications as a Tool, Not a Shortcut

Yes, weight loss medication is real, science-backed, and necessary in many cases.

It’s not about willpower. A person who works two jobs, feeds their family, and helps their community doesn’t lack motivation. What’s missing is often appetite-regulating support.

Medications mimic the hunger hormones your body may lack. Just like insulin is prescribed for diabetes, weight loss medications assist your biology in achieving better appetite balance. They aid not only with weight loss but with weight maintenance, which is often the harder part.

The Inner Mom (aka Your Inner Voice)

To overcome weight struggles, you must connect with your compassionate inner self. This means acknowledging your journey, celebrating small wins, and not minimising your efforts.

Let’s be honest, weight gain is an ongoing challenge, and so is weight loss. You’ll likely struggle with it more than once in your life. That’s why you need sustainable strategies and a self-reflective, compassionate voice that’s always in your corner.

Without it, the journey becomes psychologically draining. With it, you can support yourself through the ups and downs.

Frequently Asked Questions (FAQ)

Do I have to cut out carbs completely?

No. You don’t have to cut carbs. You just need to cut bad carbs.
Carbohydrates are essential. Your brain needs them. It’s about choosing good carbs: think whole grains, fruits, and quinoa. Avoid refined ones that spike and crash your blood sugar.

How soon will I see results?

Every body is different. Your genetic makeup plays a major role. Two people using the same strategy may see different timelines. The key is patience. Stick to realistic, enjoyable, and sustainable strategies. Slow and steady wins the race.

Can I lose weight without exercising?

Yes, you can lose weight without exercise, but you can’t maintain it long-term.
Exercise is essential for heart health, brain function, mood, sleep, and even appetite regulation.

What role does genetics play in weight loss?

A huge one — over 80%.
Your hunger, satiety, fat storage, and cravings are influenced by your genetically programmed appetite system.

Is medication really necessary for weight loss?

If you aim to lose more than 3–5% of total body weight, medication is often necessary.
Why? Because the body resists losing more than that on its own. Medication helps overcome this biological barrier and enables long-term results.

How can self-compassion help prevent weight regain?

Being kind to yourself allows you to keep going even on bad days. It builds resilience, helps you recover faster from setbacks, and stops the cycle of shame that leads to quitting.

How Modest Medix Can Help You

At Modest Medix Weight Management Centre in Mississauga, Ontario, our team of MDs, Registered Dietitians, Social Workers, and Health Educators offers one-on-one personalised weight loss support.

We use: