In fact, high stress levels can contribute to weight regain by increasing levels of cortisol, which is a hormone released in response to stress Consistently elevated cortisol is linked to higher amounts of belly fat, as well as increased appetite and food intake Fortunately, there are many things you can do to combat stress, including exercise, yoga and meditation.

It is important to keep stress levels under control to maintain your weight, as excess stress may increase the risk of weight gain by stimulating your appetite. One strategy to overcome this is to find a support system that will hold you accountable and possibly partner up with you in your healthy lifestyle.

A few studies have shown that having a buddy to pursue your goals with may be helpful for weight control, especially if that person is a partner or spouse with similar healthy habits 52 , One of these studies examined the health behaviors of over 3, couples and found that when one person engaged in a healthy habit, such as exercise, the other was more likely to follow their example Involving a partner or spouse in your healthy lifestyle may boost the likelihood that you will maintain your weight loss.

Those who log their food intake in a journal, online food tracker or app may be more likely to maintain their weight loss 35 , 54 , 55 , Food trackers are helpful because they enhance your awareness of how much you are really eating, since they often provide specific information about how many calories and nutrients you consume.

Here are some examples of calorie counting websites and apps. Several studies link high vegetable intake to better weight control 57 , 58 , For starters, vegetables are low in calories. You can eat large portions without putting on weight, while still consuming an impressive amount of nutrients 40 , 59 , Also, vegetables are high in fiber, which increases feelings of fullness and may automatically reduce the number of calories that you eat during the day 61 , 62 , Vegetables are high in fiber and low in calories.

Both of these properties may be helpful for weight maintenance. Instead of on-and-off dieting that ends with going back to old habits, it is best to stick with your new healthy diet and lifestyle for good. While adopting a new way of life may seem overwhelming at first, making healthy choices will become second nature when you get used to them.

Maintaining weight loss is simple when you are consistent with your new healthy habits, rather than going back to your old lifestyle. Mindful eating is the practice of listening to internal appetite cues and paying full attention during the eating process.

It involves eating slowly, without distractions, and chewing food thoroughly so you can savor the aroma and taste of your meal. When you eat this way, you are more likely to stop eating when you are truly full. If you eat while distracted, it can be difficult to recognize fullness and you may end up overeating 64 , 65 , Studies show that mindful eating helps with weight maintenance by targeting behaviors that are commonly associated with weight gain, such as emotional eating 67 , 68 , Mindful eating is helpful for weight maintenance because it helps you recognize fullness and may prevent unhealthy behaviors that commonly lead to weight gain.

The reason why many people fail at maintaining their weight is because they follow unrealistic diets that are not feasible in the long term. They end up feeling deprived, which often leads to gaining back more weight than they lost in the first place once they go back to eating normally.

This looks different for everyone, but essentially it means not being too restrictive, staying consistent and making healthy choices as often as possible.

It is easier to maintain weight loss when you make sustainable lifestyle changes, rather than following the unrealistic rules that many weight loss diets focus on.

However, there are plenty of simple changes you can make to your habits that are easy to stick with and will help you maintain your weight loss in the long term.

Through your journey, you will realize that controlling your weight involves much more than what you eat. Exercise, sleep and mental health also play a role. It is possible for weight maintenance to be effortless if you simply adopt a new lifestyle, rather than going on and off weight loss diets.

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By Brianna Elliott, RD on January 16, Why People Regain Weight. Requirements to Join Our Program ×. Core Group Sessions. Core Modules ×. Program Components. Medical Management We assess and help with the medical management of patients with obesity and weight-related diseases.

Lifestyle Management We work with patients in our group medical visits to address their nutritional, physical activity, and mental wellbeing needs to enable healthy sustainable lifestyle changes.

Bariatric Surgery We assess patients for their need and suitability for bariatric surgery. Modules After completing the eight weeks of core group sessions, our staff will help you to determine which groups are important for you and in some cases, we will strongly suggest that you participate in specific groups to help you with your specific needs.

Click the icon to see the module list. Diabetes Modules ×. Basic and Advanced Diabetes Education Series Diabetes Medication Clinics Pre-diabetes and Diabetes Prevention Diabetes Foot Care Education Groups Diabetes Foot Care Clinics Assessment, Skin and Nail Care and minor surgery Diabetes Nutrition and Food Skills Groups Carbohydrate Counting and Menu Planning Cardiovascular Disease Prevention Chronic Kidney Disease and Kidney Health.

Bariatric Surgery Modules ×. Supported by our Obesity Medicine Physicians and the Richmond Metabolic and Bariatric Surgery Program We assess patients for their need and suitability for bariatric surgery.

Richmond Metabolic and Bariatric Surgery Program Website Understanding Government Funded Bariatric Surgery Laparoscopic Sleeve Gastrectomy, Roux en Y Gastric Bypass and Biliopancreatic Diversion with Duodenal Switch Bariatric Surgery Post Op Support Group Bariatric Focused Stream Group Program to Assist Patients who are Planning or Contemplating Bariatric Surgery Adjustable Laparascopic Band Support We do not refer for this procedure but we assist patients who have a "lap band" with no-charge band fills and we will arrange government funded revisional surgery if appropriate Post Op Bariatric Medical and Nutritional Support Clinics including patients who have had surgery elsewhere.

Supported by our Mental Health Facilitators Living Life to the Full Eight Week Cognitive Behavioral Therapy Program — in Cooperation with Canadian Mental Health Association Mindfulness Stress Management Eight Week Mayo Clinic Stress Free Living Program Freedom from Anxiety Four Week Program Overcoming Food Addiction Program Eight Week Program with Ongoing Group Support Overcoming Binge Eating Overcoming Insomnia Overcoming Depression and Cultivating Happiness Body Image and Self Esteem Building Resilience Program Busting Barriers Building a Healthy Outlook Managing Stress Eating and Emotional Eating Overcoming and Thriving with ADHD Overcoming Alcohol Use Disorder.

Sleep Apnea Modules ×. Sleep Apnea Education Groups Sleep Apnea Screening and Diagnosis Outpatient Level III Sleep Studies and Hospital Polysomnography Sleep Apnea Diagnostic Results Education Groups CPAP Start and Support Groups.

See our list of modules below: Nutrition Education Food and Menu Planning Program Secrets to Eating Healthy at Home Overcoming Picky Eating Cost Effective Meals Food Preparation and Healthy Cooking Skills Healthy Snacking Falling in Love with Salads and Vegetables Special Instruction Groups for Asian Cuisine, South Asian Cuisine, Mediterranean Cuisine, Low Carb Cuisine, Vegetarian Cuisine, Healthy Holiday Cuisine.

Supported by our Obesity Medicine Physicians Managing Your Metabolism Best Diets for Weight Loss Weight Loss Support Groups Focused Interval Weight Loss Optional Structured Diet Plans Partial Meal Replacement and Full Meal Replacement Plans Overcoming Cravings Volumetric Eating Strategies Handling the Holidays.

Physical Activity Modules ×. Celebrate Movement Barriers to Getting Active Movement for Every Body Shape and Size. Other Medical Concerns Modules ×. The Science of Obesity Lab Test Results Education Groups Cardiovascular Risk Management Groups Chronic Kidney Disease Groups Supported by our Nephrologist Fatty Liver Disease Groups Polycystic Ovary Syndrome Groups Medications for the Treatment of Obesity Groups and Clinics Medications that Promote Weight Gain Groups and Clinics High Blood Pressure Groups and Clinics Management of Dyslipidemia Metabolic Syndrome Groups.

Our Team. Michael R. Lyon, BSc, MD, ABOM Medical Director Dr. Steve Ligertwood, BSc, MD Director of Operations Dr Ligertwood is a Family Practice trained physician who has been a Hospitalist at the Royal Columbian Hospital for over 20 years. Steve Ligertwood, BSc, MD Director of Operations Dr.

Internal Medicine. Jacek Cieslak, MD, FRCPC, ABOM Internal Medicine. Jeff Kerrie, MD, FRCPC Internal Medicine. Jennifer Montis, MD, FRCPC Internal Medicine.

Alison Walzak, MD, FRCPC Internal Medicine. Haerin Kim, MD, FRCPC, ABOM Internal Medicine. Sylvie Galindo, MD, FRCPC Internal Medicine.

Family Practice. Carolyn Feeley, MD General Family Practice. Trung Binh Hoang, MD General Family Practice. Valerie Imperial, MD General Family Practice. Peyman Saleheh-Shoshtari, MD, CCFP General Family Practice. Saad Jabbour, MD, ABOM General Family Practice. Associate Faculty Click their image to learn more!

Shauna Correia, B. Eng, MDCM, FRCPC Psychiatrist and Sexual Medicine Specialist. Eng, MDCM, FRCPC ×. Shauna Correia undertook her medical training at McGill University before completing residency in psychiatry at Dalhousie University.

She now serves as clinical faculty with the University of British Columbia UBC and works as a psychiatrist and sexual medicine specialist.

In her main role at the province's tertiary care clinic, the BC Centre for Sexual Medicine BCCSM , in Vancouver she assesses and treats men, women, individuals and couples referred for a wide variety of sexual difficulties and concerns including sexual dysfunctions and sexual pain syndromes.

She is involved in several research projects involving the optimization of sexual functioning and the role of mindfulness. She is currently serving as the Sexuality Theme Lead in the UBC Faculty of Medicine undergraduate education program. Outside of work Shauna enjoys travelling, hiking, skiing, dancing and spending time with her dog Seiki, a certified therapy dog.

Dayna Lee-Baggley, PhD, R. Psych Registered Clinical Psychologist. Psych ×. Dayna Lee-Baggley is a Registered Clinical Psychologist. She works as a Clinical Health Psychologist in medical, surgery and cancer care hospital units in Halifax, Nova Scotia. She is the Director for the Behaviour Change Research Institute, which conducts research and training in chronic disease management.

She provides healthy workplace interventions for employees, teams, and leaders with Howatt HR Consulting. She is an internationally recognized trainer in Acceptance and Commitment Therapy and a certified therapist in Emotion Focused Therapy for Couples.

She has an active research program on behavior change, obesity, chronic disease, professional resiliency and Acceptance and Commitment Therapy.

Lee-Baggley has over 40 peer-reviewed publications and over scholarly presentations. She was the recipient of the Women of Excellence Award for her contributions to Health, Sport and Wellness Canadian Progress Club Halifax Cornwallis. Sandra Elia Food Addiction Counselor.

Sandra Elia ×. Sandra Elia is a Certified Food Addiction Counselor and a pioneer in the field of addictive eating. Her expertise has brought about partnerships with Canada's top obesity and addiction doctors. Her Food Addiction Recovery Program has yielded tremendous success.

Patients report improved health, improved sense of well being, most importantly, changing their relationship with food.

Sandra runs Ontario's outpatient Food Addiction Recovery Program originally covered by the Ontario Health Insurance Plan: OHIP at The Wharton Medical Clinic. She co-created Canada's first day residential treatment program for food addiction at Renascent Addiction Rehab Centre in Toronto.

Sandra Elia knows firsthand the struggle of living with obesity. She has lived two lives: one as a morbidly obese woman for 15 years. She experienced a world that was not made for her size, seeking assistance from biased healthcare providers, and dealing with fat-shaming.

Since those difficult days, Sandra has transformed her life and her body, losing over pounds and keeping the weight off for 16 years. Sandra is dedicated to changing the conversation so that anyone living with obesity has access to treatment that is steeped with dignity, respect, and understanding.

Veronica I. Kacinik, MSc, RD, PHEc, CDE Registered Dietitian, Bariatric Program. Carla Obando, RD Registered Dietitian. Accessible formats and communication supports are available, please contact accessibility cheo. View Our Accessibility Plan. Risk for obesity is largely dependent on genetic and biologic risk factors.

Weight loss and especially sustained weight loss is very challenging due to strong neuroendocrine mechanisms that protect against this.

Healthy bodies exist in a wide range of shapes and sizes. Our focus when working with children, youth and families is on improving overall health and well-being.

Evidence suggests that obesity is a chronic condition and while weight loss may occur in a few of the patients we see, this is not the focus of our program. To improve the health and quality of life of children with weight related health complications and support them and their families in achieving a healthy active lifestyle.

CHEO's Centre for Healthy Active Living CHAL works with children and their families with complex severe obesity through one coordinated and patient-specific plan of care which includes specialists such as a pediatric endocrinologist, general pediatrician, psychologists, case management nurse, registered dietitian, exercise specialist, social worker and child and youth counselor.

Recognizing that healthy bodies come in a wide range of body shapes and sizes, CHEO's Centre for Healthy Active Living works with families to help them improve health through changes in health behaviours.

Making changes to health behaviours — how and what you eat, how you move and how you cope — can lead to significant improvements in health and well-being, with little or no changes in body weight. Patients must meet criteria and be referred by a physician. Please note that we do not accept out of province referrals.

CHAL referral form. The CHAL program is family based and designed to be short and intensive, lasting approximately 2 years. This will give families adequate time to work closely with the CHAL specialists, participate in our group programing, and learn tools and strategies to best manage their weight and health over the long-term.

Following the 2 years, families will return to the care of their family physician who will have ongoing access to the CHAL team for consultation.

Should there be questions about the program, please call the Centre. If no one is available to take your call, leave a message that includes your name, your relationship to the child, the name and date of birth of the child, the name of the referring doctor, and details on where and when you can be reached.

Email: chal-info cheo. We are located off-site at Bank St, Suite — our entrance faces Riverside Drive.