March 19, 2026 //
Ashton Calnan //
Nutrition //
6 min read
Fad diets, juice cleanses, weird workout programs, strange supplements, fasting… There are a lot of “miracle weight-loss” trends. It’s overwhelming how much information (often contradictory) is out there!
So what do we believe? How do we know what to do when we want to lose some weight? Is there a secret to weight loss?
You know that at Right Fit, we like to cut through the BS. We can tell you that fitness hacks and crash diets just aren’t sustainable long term, and many of them create more problems than they solve, if they work at all. Over the years, we’ve seen too many people lose time, money and effort with programs and promises that don’t work.
Today, we can give you the truth with no “miracles” or gimmicks. Just honest, experienced and educated knowledge.
What Actually Works: First, we must acknowledge that everyone is different. Weight loss can be complicated. It requires mental and physical work.
We know from our previous blog, “Can You Outwork a Bad Diet,” that nutrition and fitness must work together. For true, healthy weight loss, one can’t happen without the other. A person might toil away in the gym doing very hard workouts but never lose weight because of poor eating habits. Or, another person might have been told that “abs are made in the kitchen” and decided that physical activity isn’t needed for weight loss, but of course this doesn’t work either.
So, let’s look at best practices (that actually work) for losing weight that include both diet and exercise.
Diet: In an ideal world, connecting with a nutritionist, naturopath or dietitian is a good idea if you’re really struggling. This professional can create a food plan in alignment with your fitness plan, leading to steady, sustainable, long term progression. This plan may not sound as appealing as “lose 20 lbs in 20 days,” but it would be a method that works.
A nutritionist, naturopath or dietitian isn’t necessarily needed though. At the end of the day, keeping your calories in check will help with almost all weight loss. If you eat in a calorie deficit (ie. burning more energy than you’re taking in), you will lose weight. To do this, start keeping track of your caloric intake by tracking what you’re eating. (There are apps like “My Fitness Pal” or “Macros First” to support here). To help with keeping your portions in check, you can weigh your food on a scale. It is so important to know where you’re at in terms of protein, fiber, sugar, and overall calories intake before you know what you actually need to do.
You still must consider nutrition and eating well for your health. Make sure that you include lean proteins (like chicken, turkey, fish, beans and Greek yogurt), fibre, and a variety of fruits and veggies in your diet. Stay away from alcohol, processed foods, and foods with added sugar as best you can. Making sure you are staying hydrated is also incredibly important, as well as getting a good nights sleep.
At Right Fit, we don’t write individual meal plans for you, and there’s a reason why: We want to set you up for success. We find that detailed meal plans are very limiting, often unrealistic, and unsustainable. However, we do offer the “RF Method” to our members!
RF Method: At Right Fit, we have the “RF Method” available, for free, to members. The “RF Method” is a self paced 6-week nutrition and lifestyle check-in that examines how sleep, stress, diet specifics, as well as your fitness routines, affect your overall health. Once you consider all these factors, you develop a plan that works for you and your individual needs.
If you’re currently a Right Fit Member and the “RF Method” interests you, let us know and we will get you set up!
Evaluating and making changes to your diet is half the battle to losing weight. Creating a sustainable lifestyle that includes eating healthy will lead to more success than a quick, dramatic “crash diet” that’s only temporary.
Now let’s look at how exercise will help with your weight loss goal.
Exercise: Disregarding all those “quick fixes,” we can promise you some things about exercising for your long term health: Fitness does take hard work. You have to commit to regularly working out 2-4 times a week. We can also tell you that it’s incredibly hard to achieve your fitness goals on your own without a specific program and gym support. (See our blog “Do I Need a Program to Get Results”).
But don’t worry, this doesn’t have to be miserable work! At Right Fit we want you to be your best self, building your strength, mobility, and easing your aches and pains. Our community of support can actually make fitness a lot of fun too!
So what does this actually look like? A fitness routine that will help you feel better, get stronger and potentially aid in weight loss goals includes a combination of consistently building your strength and enhancing your cardio, (while also considering your mobility and coordination).
Here is where we come in: we know how to guide and support you in this. Everyone at Right Fit starts off with an individual assessment to evaluate your specific goals and considerations. We provide expertise and guidance through our well-rounded fitness approach whether you are in one of our small groups or have a personal trainer. No matter what program you are in though, coaches will work with you to make sure you’re moving properly and at the right intensity. And, we are here to support you and give you accountability through our coaching, our community and your Monthly Check Ins, (something those “miracle programs” won’t give you!).
Another tip for you: commit to moving outside the gym too, even if it’s just walking around your neighbourhood!
So, the secret to weight loss isn’t such a secret! Skip the fads and gimmicky weight loss solutions. Eat healthy, limit calories where you can, and have a consistent fitness routine that combines strength, endurance and functional mobility. Don’t forget to take advantage of our Monthly Check Ins, and if you’re interested in learning more about our “RF Method,” let us know!
