Choosing a weight-loss program: the right criteria

01The short answer

02Start by talking about it

The NIDDK, the U.S. National Institute of Diabetes and Digestive and Kidney Diseases, says it up front: talking with a health care professional about your weight is an important first step. It also says experts recommend a first goal: losing 5 to 10% of your starting weight within 6 months.

Obesity Canada takes a broader view. Its 2020 guideline notes that obesity management should be about improved health and well-being, not just weight loss, and that weight regain continues to be a challenge. A good program is therefore also judged by what it plans for afterwards.

03What a serious program includes

The Canadian obesity guidelines (Obesity Canada) rank behavioural interventions among the best supported: setting goals, tracking what you do, working through obstacles one at a time. A serious program makes you do that work, week after week; it does not just hand you a list of exercises.

On the activity side, the benchmarks are known. The Canadian 24-Hour Movement Guidelines call for at least 150 minutes a week of moderate-to-vigorous activity and muscle strengthening twice a week; the American College of Sports Medicine associates more than 250 minutes a week with clinically significant weight loss. Finally, the NIDDK sums it up in one sentence: sticking with your new lifestyle habits is key to long-term success.

04The red flags

The NIDDK advises staying away from programs that promise to lose 30 pounds in 30 days, or to lose weight without diet or exercise. The Competition Bureau of Canada also advises consulting a health professional before making significant changes to your habits. Losing weight fast? reviews the other promises to avoid.

05A sample week

These are benchmarks from the Canadian guidelines, not a personal plan; if you have a health condition, adapt them with your doctor.

• Move: at least 150 minutes of moderate-to-vigorous activity, for example a few classes in the week and brisk walking on the other days.
• Strengthen: muscle strengthening at least twice a week. Strong Nation™ mixes cardio and strength, and a karate class includes it too.
• Sit less: 8 hours or less of sedentary time a day.
• Sleep: 7 to 9 hours of good-quality sleep, at regular times.
• Track: log your sessions, and review one precise goal every week.

After 65, the guidelines for older adults aim for 7 to 8 hours of sleep instead and add activities that challenge balance.

06What Joanie's classes can bring

A class is not a clinic; it offers fixed appointments and someone who expects you. Joanie Roussy teaches three women-only classes at noon on weekdays: Strong Nation™, Bootcamp and Zumba®, with no experience needed. Adult karate, which is mixed, is also open to everyone from 14, with a curriculum published belt by belt.

For closer support, Joanie, a certified NOOM coach, also offers private, personalized 60-minute training sessions, on request. See the women's classes, or compare the options in Women's gym or classes at the dojo?

07A program that fits your commute

Work downtown? The REM links Gare Centrale to Île-des-Sœurs station. From Verdun, getting to the dojo maps the way to 550 chemin du Golf, suite 010. The women's classes are at noon, adult karate in the evening: the days are on the schedule, and the women's class prices on their pricing page.

Sources

1. NIDDK, “Choosing a Safe & Successful Weight-loss Program” — niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program
2. Obesity Canada, adult obesity guideline, CMAJ (2020) — www.cmaj.ca/content/cmaj/192/31/E875.full.pdf
3. Obesity Canada, chapter “Effective Psychological and Behavioural Interventions in Obesity Management” (2020) — obesitycanada.ca/?p=4608
4. CSEP, Canadian 24-Hour Movement Guidelines, adults 18–64 (2020) — csepguidelines.ca/guidelines/adults-18-64/
5. CSEP, Canadian 24-Hour Movement Guidelines, adults 65 and older (2020) — csepguidelines.ca/guidelines/adults-65/
6. Donnelly et al., American College of Sports Medicine position stand, Med Sci Sports Exerc (2009) — doi.org/10.1249/MSS.0b013e3181949333
7. Competition Bureau Canada, warning of January 15, 2018 — www.canada.ca/en/competition-bureau/news/2018/01/experiencing_thepost-holidayweightbluesbecarefulmanydietsorfat-b.html

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