Five Truths I Wish You Knew Before 2026

If you think that a scientist or doctor or a weight loss drug can fix the direction of your health, you've been misled. No one knows it all-- and that's because you have your own unique metabolic profile, a genetic blueprint like no one else on the planet and your own lifestyle and health habits.

I am always learning about my patients and clients, and reminding them that each person's journey is unique.

Here's a short version of the most important "truths" or best practices that have helped my clients lose over 900+ pounds since July. These are the things I think you should know before you start ANYTHING healthier in the New Year.

5 Truths You Should know before starting a Healthy Habit

5 Truths You Should Know Before You Start Anything "Healthier"

1. You don't need 10,000 steps.

   Most of my patients work at a computer all day long and the average steps per day (even for me when I'm working in the clinic) are 2800 per day. That's less than a mile per day.

   This low "NEAT" activity (Non- Exercise Activity Thermogenesis) is a key part of why weight loss can be so stubborn: we just don't move enough! Aim for 6000 steps per day, which is the baseline- which can be solved with "exercise snacking" throughout the day or a brisk 10 minute walk at lunch.

2. Optimizing Exercise May Not Increase Fat Loss. The #1 block to weight loss despite increasing your exercise or exercising every day is sleep deprivation. When we sleep less, we block our satiety cues and can end up overeating. Checking your sleep hygiene and improving your nighttime routines like reducing blue light (aka scrolling on your phone) will improve your body composition more quickly.

   
   

3. Regaining Weight after GLPs is Inevitable. I support patients who take GLP medication, but I emphasize that the natural appetite suppression of the GLP is a time to work on your HABITS. The latest GLP research show rapid weight regain after stopping the medication, which is why if you don't eat a high fiber, high protein diet and choose to make lifestyle changes, it will exacerbate the rebound. Working with a professional medical team is key to keeping the weight off, as is the support systems you have built while on the drug.

   
   

4. Staying Full between Meals is THE most Underrated Weight Loss Tool. Oftentimes calorie control or reducing calories is the focus of weight loss when, in fact, the goal is to optimize staying full between meals and avoid unnecessary snacking. This also optimizes your mini fasting between meals which helps with weight loss. This is highly individual, such as staying full after a bowl of oatmeal versus having a protein-rich breakfast, so work with a dietitian who can help you optimize your nutrition at each meal so you know what your body needs to stay full, even if you are trying to lose weight.

   
   

5. Leveraging a High Protein breakfast is Key for All-day Blood Sugar Control.

   Knowing how to stay full between meals is key but it starts with the right amount of protein and the types of protein you consume, which influence blood sugar responses later in the day and for the rest of the day. For some, it needs to be a combination between plants and animal protein sources; and the goal for grams of protein are high related to your activity levels, sleep, and body fat percentage. Working with a dietitian will help you get more precise so that you regulate your blood sugar responses all day long by optimizing your protein at breakfast, which sets the stage for natural glucagon to release stored fat.

These are my top five topics that have come up this year in my practice and I hope they help you in your weight loss journey and wellbeing. If you would like more information about working together with a dietitian like me, click here to schedule a free Discovery Call to see if we are a good fit for one another.

Happy New Year!

Sincerely,

Nora Shank, RDN LDN