Are you losing the same 10 lbs over and over?

February 3, 2019
By Mairead Rodgers, RD PHEc

Let’s chat a little bit about weight cycling. What am I talking about?

Have you lost weight a long time ago, then gained it all back and then some, and then lost half of that and kept it off for a little bit but then gained even more again?

Have you lost the same 5, 10 or 15 lbs over and over every year or two?

(For the record, we’re not talking about the normal 5lbs people fluctuate within a day just by what and when you eat/drink/workout/go to the bathroom.)

Any of those constant up and downs are weight cycling. And there’s now research showing that having your weight go up and down like that all the time from  conscious weight loss efforts  might actually be worse for your health than just staying at your heaviest weight to begin with. And that’s just your physical health, never mind the mental toll of seeing that weight come and go so much, and stressing about how to make it stick, or how to attack it again. (Pssst…. if you’re new, you might not know but I will not comment on your weight unless you are one of my clients and we’re discussing it specifically, and part of it is for this reason).

So what can we do instead?

We can focus on changes that represent health instead of weight. Yes, your weight might go up or down, but either way the goal is health. Eat veggies because you need vitamins, minerals and fibre. Exercise because it’s good for your heart and mental health. You get the idea.

The other thing we can do is make sure that any changes we make are ones that will stick, so you’re not “on an off the wagon” all the time and causing these big weight fluctuations. Whenever I’m working with a client and we’re trying to make changes, I ask them if they could continue with these changes for the next 18 months. Why 18 months? Because I want to know if they could do this forever, but forever is hard to wrap our heads around. 18 months is slightly more reasonable.

So I ask you this: whatever your nutrition and fitness practices are right now, can you do them for the next 18 months? Don’t just say yes and move on, please actually think about it.

Here’s what that could look like:

– Can I get to the gym 6 times a week for the next 18 months? Probably not due to injury, life, burnout, etc.
– Can I get some kind of exercise in at least 3 days a week or the next 18 months? Much more likely.

– Can I follow a restrictive low-calorie diet that involves cutting out my favourite foods for the next 18 months? Maybe, but there will be vacations and events and life happening. It’s very very hard to make this a consistent effort.
– Can I make an effort to incorporate veggies at snacks and at dinner most days for the next 18 months? Likely, especially if this is something you already do at least a little. Also notice I said “some”. If you miss a day, it’s fine, you just eat your veggies the next day, no beating yourself up.

So if any of this sounds like you, let’s think about whether what you’re doing is sustainable, and if it’s not, what we can do that will be sustainable. If you need help, or don’t know what that could or should look like, reach out! Ask your coaches, or book a 15-minute Bite Sized Nutrition Chat! Make sure that you’re setting yourself up to be successful and not losing the same 10 lbs over and over and over.

4 Ways to Reduce Your Food Budget NOW!

May 12, 2025
Written By: Mairead, Registered Dietitian We've all seen food prices continue to rise over the last few years. It can be stressful to be paying more for groceries and bringing home less! Fortunately, there are ways to help your food budget go a little bit further! 1. Use your freezer! Whether you have just the small freezer attached to your fridge, or a full separate deep freeze, there are lots of ways to put your freezer to work. So many foods can be frozen! If your budget allows, try stocking up proteins when they are a good price and saving them for later. Frozen fruits and veggies are often cheaper than fresh, and will last longer. Or if there's a good deal on fresh options, try freezing them yourself! To avoid throwing out leftovers, put them in a freezer-safe container and stash them away for another day. You never know when having that half can of black beans or cup of cooked rice will come to the rescue! 2. Lean on beans! Beans are a great source of protein and fibre, and are much cheaper than meat or poultry. Planning meals that make beans the main protein, like vegetarian chilis, soups, or burritos can help cut back your spending on meat. Or if you'd like to keep the meat and stretch it further, try adding beans to your meat-based dishes. Beans can even be combined with ground meat in many recipes to add bulk and nutrition! 3. Meal plan! One of the best ways to reduce your grocery spending is to have a plan. Having a meal plan allows you to purchase what you will actually use, and then make sure you do actually use it. Meal planning doesn't have to be complicated - start with just deciding what's for dinner today and tomorrow. Many people find meal planning to be useful when done a couple times a week, weekly, or even monthly if you want to get it all out of the way! 4. Use what you have! The food that's stored in your pantry, fridge, and freezer has already cost you money. Don't let it go to waste by forgetting to eat it! Take stock of items that need to be used up and make a plan to eat them. Maybe go as far as to do a "pantry challenge", where you try to "shop" as much as you can from your own kitchen before buying anything else. You might be amazed what you already have! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

5 Cheap Protein Foods to Include in Your Diet!

April 21, 2025
Written By: Mairead, Registered Dietitian When it comes for nutrition for fitness goals, many of us are concerned about protein. After all, protein helps repair and build muscles, as well as helping us feel fuller longer, and keeping our energy levels stable throughout the day. But protein foods, like meat, can be expensive! For those trying to watch your grocery budgets, or maybe just trying to include more variety in your protein sources, let's check out some less-expensive options! 1. Canned tuna! Fish is a fantastic lean protein source, and none are more convenient than canned tuna. While you can find fancy flavoured cans of individual servings, a 170g can of plain tuna is often only $2.00, meaning it's only $1.00 for a 3oz serving, with rougly 20g of protein! Plain tuna can easily be dressed up with your favourite seasonings, sauces, pickles... the list goes on! Try adding tuna to basic salads, using it as a sandwich filling, or creating rice bowls with your favourite veggies and some spicy tuna! 2. Canned beans! We all know beans pack a fibre punch, but did you know they're also a good source of protein? Canned beans can be quick and convenient - just open, drain, rinse, and go! A can of black beans can be found for only $1.79 and contains roughly three 1/2 cup servings, making each serving only $0.60, and packing in 8g of protein. Try pairing beans with whole grains like quinoa or brown rice, or use it to pump up both the fibre and protein in meat-based dishes. 3. Eggs! Eggs go way beyond breakfast! A carton of 12 eggs is $3.93, making each serving of two eggs roughly $0.66, with 12g of protein. Eggs can be an easy topping for bowl meals and salads, a convenient snack when hardboiled, or served with good old traditional toast for those who like to keep it simple. 4. Tofu! Many people claim not to like tofu, but most just don't know how to use it! Made from soybeans, tofu is a good vegan source of iron, and will take on the flavour of anything it is cooked or marinated in. A 350g package of extra-firm tofu can cost as low of $2.79, making each 85g serving $0.70, with 14g of protein. Try tofu in a flavourful stir-fry, or marinate it ahead of time for a quick protein addition for salads and bowls. 5. Edamame! Edamame are green soy beans, and are easy to find with the frozen vegetables. To use, they just need to be defrosted! A 500g bag of frozen edamame is roughly $5.00, making each 85g serving cost about $0.85, with 9g of protein, and a bonus 4g of fibre! Try adding edamame to your favourite stir fry or salad. While edamame is often used in Asian dishes, it's mild flavour makes it easy to incorporate anywhere. Did the price on any of these surprise you? Will you try a new-to-you protein idea? One of the keys to a balanced diet is variety, and including different sources of protein can help you meet your protein needs without blowing your budget! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com to learn more about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

Are you making things too complicated?

April 4, 2025
Written By: Mairead, Registered Dietitian Have you heard of the "Complexity Bias"? This is the idea that the more complicated something is, the more effective and accurate we perceive it to be. In terms of exercise, this could look like very complicated plans, complex movements, and fancy equipment. When it comes to nutrition, we often see this look like overly complicated food rules and diet plans. All over the internet, you can find lists of foods to eat or avoid, specific times to eat, combinations of foods you need to eat together... the variations of complicated rules can go on and on. Just because something looks fancy on paper, that doesn't mean it's actually going to be effective for your goals, or even that it's technically true! However, we are often drawn to these more complicated diet plans and rules. They can make us feel good, like we've got it "right", and give us a sense of control. If we're eating our prescribed 137.5 grams of protein, we've got to be on the right track, right? Diet plans that are too complicated can actually make it harder to reach our goals. The more complicated something is, the harder it is to keep doing, day after day, especially when things are busy or you're even slightly out of routine. While nutrition is highly complex, the important parts for most people actually boil down to the basics, which are fairly simple and not hyper-specific. Eat lots of vegetables and fruit, and aim for variety with this. Eat some sort of protein at most meals and snacks, and aim for some variety in your protein sources. Include healthy fats in your diet daily. Again, aim for some variety. Eat on a fairly consistent schedule. Come to your meals and snacks hungry enough to eat and enjoy your food, but not so ravenous that you won't even taste your food. Drink enough water. Eat pretty well most of the time, and don't sweat the occasional treat. For most normal healthy people, these habits will improve your diet quality and nutritional intake way more than any complicated rules will. Remember, for nutrition habits to work, you need to able to maintain them. And if you're going to maintain them, they can't be too complicated. Looking for more personalized nutrition help? Let's chat! Our Dietitian is now scheduling for Nutrition Programs again! Email mairead@degreefitnessseaforth.com for more info, or click HERE to book your FREE Bite-Sized Nutrition Chat!
More Posts