In the world of fitness and weight loss, there’s a pervasive myth that revolves around calorie counting. Clients come to us, time and again, feeling frustrated and stuck in their weight loss journey despite diligently counting every calorie and sacrificing their favourite foods.

It’s a tough cycle to break, and it’s exactly why I (Poul Nielsen!) am writing today’s blog post. There’s a deeper understanding of weight loss that goes beyond just calories, and it’s wonderfully outlined in a book I’ve come across: The Obesity Code by Dr. Jason Fung. This book has significantly impacted my approach to coaching our clients and trainers at Nielsen Fitness, and I believe it holds the key for many to unlock their weight loss potential.

The Obesity Code: Why We Love It

The Obesity Code is more than just a book; it’s a new lens through which to view weight loss. Dr. Fung’s insights challenge conventional wisdom about dieting and weight management, providing evidence-based explanations and solutions. I recommend this book because it aligns perfectly with our holistic approach to health at Nielsen Fitness. Understanding the science and psychology behind weight loss can empower our clients and enhance our trainers’ coaching strategies, leading to more sustainable and enjoyable fitness journeys for everyone. Here are some key takeaways from the book:

Takeaway #1: Eating Small Frequent Meals Leads to Weight Gain. Instead, Focus on Square Meals, Not Cal Counting!

One of the first eye-openers from The Obesity Code is the myth of small, frequent meals for metabolism boosting. Dr. Fung argues that this can actually lead to weight gain due to constant insulin spikes. Instead, he advocates for less frequent, more substantial meals. This approach resonates with us at Nielsen Fitness because it’s more than just about losing weight—it’s about nurturing your body and improving overall health. Square meals, rich in nutrients, trump empty calorie snacks every time for a sustainable lifestyle change.

Takeaway #2: Increase Your Fibre Intake and Keep Hydrated

According to Dr. Fung, hydration and dietary fibre are your unsung heroes in weight loss. Increasing fibre isn’t just good for digestion; it helps you feel fuller longer, reducing overall calorie intake. Similarly, staying hydrated aids in metabolic function and helps curb unnecessary snacking. These practices are simple yet profoundly effective. 

Takeaway #3: Stay Away from Sugar (Natural and Artificial) and Beware of Refined Ingredients and Artificial Sweeteners

Sugar is arguably one of the biggest adversaries in the fight against obesity. Dr. Fung dedicates a significant portion of his book to discussing the dangers of both natural and artificial sugars, including the sneakiness of refined ingredients and artificial sweeteners. These substances can wreak havoc on your body’s insulin response, leading to weight gain and other health issues. 

Takeaway #4: Consider whether intermittent fasting makes sense for you

Intermittent fasting emerges as a key strategy in The Obesity Code, not as a fad diet, but as a practiced part of many cultures for centuries. Fasting might not be suitable for everyone, but for those who can safely incorporate it, the benefits extend beyond weight loss to improved metabolic health. It’s a tool worth considering, and at Nielsen Fitness, we’re here to help clients navigate if and how fasting might fit into their lifestyle.

Final Thoughts & takeaways

Achieving and maintaining a healthy weight isn’t about quick fixes or temporary measures; it’s about incorporating healthy habits into your everyday life for the long-term.

The Obesity Code reinforces the idea that patience and consistency are key. Weight loss is a journey, not a sprint. At Nielsen Fitness, we’re committed to providing personalized support to our clients, helping them understand their bodies, and empowering them to make informed choices for a healthier, happier life.

If you’re feeling motivated to take control of your health and fitness but could use some professional guidance, we’re here for you. At Nielsen Fitness, we offer in-home personal training in Toronto, Hamilton, Collingwood, Ottawa, and virtual personal training everywhere else. Reach out to schedule a complimentary first workout and fitness consultation at