Ugh it’s January which means all weight loss companies are pumping their advertising dollars into social media, mass media and trying to get in our faces. 

Have you noticed your feeds filling up? Every pill, tea, program and gym all of a sudden showing you the path that will have you fit in no time. Where were they all year long keeping you motivated towards your weight loss goals?

Lose weight fast they promise. 

Blow away your weight loss goals before the end of January are other claims. 

30 day weight loss challenges are shown on every social page. 

6 week weight loss programs guaranteeing results forever. 

Gyms are packed with people who won’t make it past the first week in February. Which is so unfortunate. Everyone all of a sudden on the bandwagon to get healthy but generally under false promises. Primed for purchase after a guilt-ridden holiday binge fest filled with adult beverages, desserts and meals of all kinds. I’m so guilty of this and I know I’m not alone here.

It’s overwhelming and worst of all misleading. 

While you can make progress in a few weeks most of that is water changes in the body. After that, the REAL work sets in and it’s not a linear process. Don’t buy into the bull. Save your time, money and disappointment for something else. 

Newsflash – Weight loss is a rollercoaster that goes up and down, forward and back and sometimes stalls all together for reasons not always known. 

These companies at the end of the day are selling a product. They don’t want you to be successful on your own because it means you won’t need to continue buying into their business. The weight loss industry is several billion dollars annually in Canada (over $65B in the US) and has gotten really good at getting you only so close to achieving your goals before you need to come back for more. 

Heres the big secret…there’s no quick fix, pill or tea that will replace well thought out goals, discipline and putting in the work day in and day out with proper support from someone or an organization that genuinely cares about you as a person, not just your wallet.

Sorry to burst your bubble but I don’t want you to waste your time and money on any more products or services that just don’t work long term. 

So here’s what you need to know. The good, bad and the ugly to achieve the weight loss goals you say you want. I evaluate every health, wellness and service through this view in order to ensure I’m getting what’s promised from a weight loss perspective. Now you too can read between the lines, have a cheat sheet to know when someone is trying to sell you or genuinely help you.

1) For goodness sake write down your goals already. Set your goals based on your happiness dimensions and you'll never fail! Visit for more.

In fact I don’t even focus on weight loss any longer. I have been supported to understand the value of moving beyond a number. Don’t focus on a weight loss goal. Focus on how losing weight will make you feel and how you’ll be able to live your life differently. Maybe you have a strength goal or exercise you want to be able to do. For me it’s being able to do 10 unassisted pull ups by the end of the year as one of my newest goals. 

I like to write goals that are about my 5 happiness dimensions. This makes sure that I’m working on foundational areas as well as personal growth opportunities at any given point in time. 

Psst…save this pic to reference when you set your goals!

2) Make yourself a priority. 

If your program centres around a product and not around you. That’s a problem. First and foremost you, your lifestyle, food intake and activity level should be the primary factors, if not move on. If you do not cook and take part in understanding your food, move on. Should your food be packaged, delivered and in liquid format this is temporary and will not be lasting results, I urge you to find real food. Speaking of which point number 3 below…

3) You’ll need to cook. 

Long term successful weight loss includes learning how to manage food intake, healthy eating habits and this includes cooking. I’ve got some great hacks here check out my FREE Slow Cooker Queen recipe guide to get you started. 

4) Find movement you love. 

Boy do I love a good sweat session at the gym. I love strength training so I know to narrow into programs that specialize this and tailor around injuries and the amount of time I can invest. For those that love the same type of movement as me but can’t always get to the gym do an at home workout. Here’s my favourite one – 20 minutes and done!

If you don’t know what you love to do, I always ask my clients the following question when journaling: If all exercise burned the same amount of calories in 30-60 minutes what would you do and why? This is a great place to begin to understand the types of exercise or movement that brings you joy. Remember if you don’t love it, you won’t do it.

5) Mindset matters. 

All stellar programs include mindset work. Setting goals, supporting positive self talk and learning how to trust yourself are integral to eventually continuing your healthy lifestyle on your own. Ditch it if your program doesn’t include this. 

6) Discipline and Consistency will get you there. 

No pill, tea or surgery will do it for you. Weight loss and living a healthy lifestyle day in and day out over years is what wins the day and achieves the goal. Don’t believe me check out my own weight loss story here

7) Find Support from likeminded people. 

Today social media is a very powerful tool to create support and connection between those with similar goals. Does your program offer virtual or in person support? Trust me when I say Team Strong Girls hosted by Coach JVB has been an incredible resource, support and friend maker for me over the years!

8) Slow and steady wins the race. 

Better to lose 1 lbs every week or two for a year and never gain it back than 12 lbs in a month and gain it all back the following month. Promises of fast weight loss are false and a disaster for your metabolism in the long run. 

A program designed with minimal caloric deficit will always maintain as much muscle and energy as possible while focusing on fat loss. 

So evaluate carefully your next weight loss investment. Does it meet the tests above or will you be left hanging come February with an empty wallet and no weight lost?