As the New Year begins, many Canadians are looking to make meaningful lifestyle changes. For those wanting to achieve a healthier weight, a structured approach combining expert guidance and sustainable habits can make all the difference.

New medications designed to assist with weight management are becoming increasingly available, but they鈥檙e not a one-size-fits-all solution. Personalized lifestyle coaching can help clients make lasting changes, ensuring new habits stick well beyond January.

鈥淲hen clients commit to six months of coaching, they鈥檙e more likely to stay the course,鈥� says Catherine McCann. 鈥淲e work with them to identify their personal motivation, whether it鈥檚 improving health or boosting confidence. When challenges arise, having that deeper reason can help them push through.鈥�

Goal setting is a cornerstone of this process. Coaches recommend focusing on small, achievable targets instead of overhauling everything at once. 鈥淐onsistency is often better than intensity,鈥� explains Catherine McCann, pharmacist and owner of the Medicine Shoppe Pharmacy in Comox Valley. 鈥淢any people want to do everything perfectly from the start, but when life gets in the way, they risk abandoning their efforts altogether.鈥�

Instead of fixating on weight, McCann鈥檚 clients are encouraged to use other benchmarks, like waist measurements. Maintaining muscle mass is also emphasized, as it plays a crucial role in overall health. Strength training, in particular, is recommended for its ability to improve glucose levels, especially for those who are pre-diabetic.

Nutrition guidance is another key area. By focusing on whole foods and balanced meals 鈥� including fats, proteins and healthy carbs 鈥� clients can stabilize glucose levels and feel more satisfied. Using tools like glucose monitors, such as FreeStyle Libre or Dexcom G7, provides valuable insights into how individual meals affect blood sugar levels. Even if they use the monitors for a short period such as 10 days, it can help individualize exercise and eating planning.

Progress, not perfection

Social media can sometimes create unrealistic expectations with its portrayal of 鈥減erfect鈥� bodies. McCann recommends exercising caution against comparing oneself to these often unattainable ideals. 鈥淚t鈥檚 about progress, not perfection.鈥�

While motivation tends to spike in January, poorly planned resolutions can derail efforts. Building sustainable habits and focusing on long-term consistency is key.

鈥淐reating a small calorie deficit each day is what leads to sustainable weight loss over time,鈥� McCann says. 鈥淭his approach, combined with gradual strength training and balanced nutrition, helps clients achieve results that last.鈥�

鈥淥ne of the advantages of working with a coach who is also a pharmacist is we can also provide advise on adjusting medications as progress is made.鈥� McCann notes. 鈥淔or example, with diabetic medication, we want to carefully monitor dosages to make sure the medications continue to be safe to take.鈥�

This New Year, consider investing in a coaching program that prioritizes your health goals and empowers you to achieve them sustainably. The journey to a healthier you starts with the right guidance and support.

Learn more about the Comox Medicine Shoppe Pharmacy鈥檚 coaching sessions by calling 250-339-5050 or visit at. in Comox, Monday to Friday, 9:30 a.m. to 5:30 p.m.