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Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


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Think health rather than thinness

40 questions
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Q: how many calories does a perosn need in a day to lose weight - howard desmoulin
A: Everybody requires a different number of calories to function that is based on genetics, muscle mass, activity level, etc. So when it comes to weight loss, instead of trying to hit a specific target, aim to cut back on what you are taking in presently. For instance, losing one pound of body fat requires a decrease in your calorie intake by 3500 calories. This may seem like a really big number, but if you divide it over 1-2 weeks it is equivalent to 250-500 calories per day.

Let’s look at this in practical terms. If you switch from a plain bagel to a slice of whole wheat toast in the morning, you could cut out 200 calories. If you choose a small carton of chocolate milk for a snack instead of a chocolate bar, there’s another 150 calories. By having another serving of vegetables at dinner and cutting your portion of meat from 6oz to 4 oz, you would save another 100 calories, and if you leave the butter off of your potatoes you’ve saved another 50 calories…for a grand total of 500 calories in one day! Increasing your activity level can also help you burn extra calories.

It is very important when reducing your calories that you are not removing foods that play an important role in your health. Remember to always eat a well-balanced diet containing foods from each of the four food groups. Working with a Registered Dietitian or recording your diet online at www.eatracker.ca will help you to ensure that you maintain a healthy diet and aren’t sacrificing nutritious foods for the sake of decreasing your weight.

Nicole Springle, RD


Q: I'm 14 and i've been working hard to lose weight since november because I was kind of heavy. It took a while to experience changes but I'm consistant and try to be patient. This past month i really made healthy changes and lowered my calorie intake since I didn't feel I needed that much. I lost weight and finally felt great, but all of a sudden i gained it back without changing my diet or anything. i'm so frustrated because i had finally felt good. please help. - disappointed
A: That does sound frustrating, but one very important point that I’m reading in all of this is that you made some healthy changes and stuck with them. You should be really proud of yourself that you were able to make those changes and maintain them!

One thing that you may want to try from a nutrition standpoint is to write down what you eat to make sure that you are following a healthy diet. Sometimes we overlook foods we may nibble on or extra treats that slip in from time to time. Keeping track of your food intake (or occasionally recording your intake over the week) can help not only motivate you to make healthy food choices, but also provides education about the foods you are consuming. You may also wish to do this online. The website www.eatracker.ca, from the dietitians of Canada, is user friendly, free and provides simple, detailed feedback. I think you might find it helpful.

Another very important point to keep in mind is that weight becomes an easy measure of change because it is a fixed number on a scale that we can track; however, it isn’t always the best indicator of success. Weight can actually fluctuate a great deal and especially at your age when your body is still changing and growing. One of the toughest challenges that you will face is being patient with your body and allowing it to find a weight that is healthiest for you. But trust me, following a healthy diet and regular physical activity will get you there, and it is well worth the wait!

Nicole Springle, RD


Q: im 16 years old and i weigh 150 pounds im active daily but still putting on the pounds. how can i lose some wieght? - a_weaver
A: Achieving a healthy body weight always comes from a combination of being physically active and eating healthy—if you’ve got one but not the other, you will likely find it difficult to reach your goal. The first step you should take is to complete the “My Healthy Weight Assessment” on our website. This will give you an idea of what a healthy body weight will be for you (which is different for everybody) and also point you in the right direction when it comes to eating and exercise.

From there, you can access the website’s tips and reliable information that can help you adopt better eating habits and make exercise a regular part of your day. The key is to start with realistic expectations and work on small goals, and remember: the best goals are based on behaviours instead of weight. If your assessment reveals that you are not eating breakfast on a regular basis, a good goal would be to include a healthy, balanced breakfast every day for the next week. By addressing specific goals, you have a much better chance of making lasting behaviour changes.

When you develop a routine that includes healthy, balanced meals and regular exercise, your body will settle at a healthy weight for you. Please remember that at your age you are still growing and developing, so maintaining a well-balanced, nutritious diet is all the more important. If you need more specific help with your nutrition, please find a registered dietitian who can work with you to make individualized goals that will help you achieve your healthy weight. Best of luck!

Nicole Springle, RD


Q: I am about 5'2" and 105 lbs. I eat well and a lot better than everyone else I know. I really care about my health and overall well being, getting active and such aswell, but I find that I can gain weight really easily. So that sometimes makes me feel over obsessive and afraid to treat myself because I feel heavy and uncomfortable afterward. I don't know what to think or why this happens to me. Any way you can help? thanks. - sb
A: Body image is often the focus of our society, especially in popular media. Unfortunately, the result is that we are made to feel that our bodies should look a specific way and be a specific size. The reality is that everyone has their own individual healthy weight and accepting this can be one of the best things you do for yourself.

When we eat well and stay physically active, our bodies find their healthiest weight; however, sometimes that isn’t the number that you have in your head. If staying at your present weight involves never being able to enjoy a treat or always being obsessed with what you look like or how active you are, this may be a good indicator that this really isn’t the healthiest weight for you. In this case, I think it’s easy to see that it is the number in your head that needs to change, not your body. This is one of the reasons that there is a range of healthy weights for every height. For instance, at your height, a healthy BMI would be in the range of 101 lbs to 136 lbs, quite a spread. That is just one example of how weight should not be an absolute indicator of health.

No one should feel bad about their body, no matter what they eat or what they look like. Please visit our “Ways to Live By” section on “Think Health Rather than Thinness” and if you are still having negative thoughts about your body, consider speaking to a registered health professional such as a psychologist who can help you to discover your healthy weight.

Nicole Springle, RD


Q: I'm 5'2" and about 106 pounds which I am told is within healthy weight range, but I still look and feel like I'm carrying more fat around than others my height and weight. I try to get in at least 20 minutes of exercise 5-7 times a week both strebght and cardio and eat well. I don't understand. - gem
A: According to the "My Healthy Weight Assessment" on this website, your Body Mass Index (BMI) is 19.4. This means that you are within the healthy weight range. Given your height, your healthy weight can range between 101 lbs and 136 pounds.

I would encourage you to do the eating and activity assessments in the "Healthy Weight Assessment" section. This will give you the big picture of your overall lifestyle habits. Also check out www.myfoodguide.ca to see whether you’re getting the recommended number of Food Guide servings from each food group.

In terms of “carrying more fat around,” I’m not sure whether this is being too self-critical or perhaps an opportunity to incorporate some muscle toning. It’s always tricky comparing your body to someone else’s. The shape of your body depends on things such as your metabolism, bone structure, genetics, and lifestyle habits.

- Zannat Reza, RD


Q: To maintain my current weight I consume 1700 calories/day. In order for me to gain a pound a week, I would have to eat 3500 calories in excess to the 1700 that I already eat? Meaning, to lose weight I would have to burn 3500 calories more (let's say 500 cals a day for one week? Just want to get the facts straight. Thanks! - adz24
A: On the face of it, weight loss and weight gain may seem like a numbers game. Calories in vs. calories out. So yes, theoretically an extra 3500 calories over a week will create one pound of body weight. But your weight and height will determine how many calories your body burns up at rest. Weight is also affected by various hormones, your stress level and how much sleep you get.

Since I don’t know how you know you’re consuming 1700 calories/day I can’t provide any constructive advice. Before gaining/losing any weight, be sure to talk to your doctor about it first.

- Zannat Reza, RD


Q: I am a 43 year old type 1 diabetic. I have started an exercise routine where I'm burning 250-300 calories per day and have decreased my diet by that amount as well. I weight 146 pounds now and would like to lose some weight to feel healthier. I would like to know what my daily caloric intake should be in order to achieve this and what my weight scale is. I am 5'3". - jodie sauer
A: Based on your information, your Body Mass Index (BMI) is 25.9. This means you’re slightly higher than your healthy body weight range. According to your height, your healthy weight range should be between 104 lbs and 141 lbs. The only exception is if you’re very muscular or pregnant, in which case you may be fine. You can figure this out by going to the “My Healthy Weight Assessment” section on this website. Also in that section, take a look at your activity and eating habits assessments.

As for eating right, I really don’t believe in counting calories because it takes the enjoyment out of eating. Since I don’t have any information on how you’ve reduced your diet by 250-300 calories, I can’t offer any insights for improvement.

If you want a more specific assessment of how well you’re eating, check out www.myfoodguide.ca. To feel good, it’s important to eat foods from all four food groups to nourish your body. And you’re more likely to choose healthier foods.

Each food group offers something to help manage your weight: Vegetables and Fruit have lower calorie foods that are filling and packed with vital nutrients and fibre; Grain Products have whole grains and fibre; Milk & Alternatives offer calcium and protein-rich foods (among other nutrients); and Meat & Alternatives are packed with protein. And you may be interested to know that research shows consuming milk and milk products (cheese, yogurt) can help you lose weight and keep it off. Also, make sure you talk to your doctor in case he/she flags any issues based on your medical history.

-Zannat Reza, RD


Q: I am 18 and I have never weighed this much in my life! I currently weigh around 148 and my boyfriend, 21 years of age, is only 147. I understand that he is under weight and he is very thin, but what can I do fast that will help me to lose those few pounds and keep them away! - Amanda
A: I understand what you’re saying about wanting to make a fast change, but this could lead to discouragement and ill health. Fad diets and eating plans that offer quick weight loss can sometimes mean deficiencies in nutrients and this can affect the health of your bones, your immune system and your overall sense of how you feel.

So first of all, answer the questions under “Assessing My Healthy Weight” and then also “Assessing My Eating Habits.” From the feedback on your eating habits, make a reasonable plan that you know you can stick with. Also, be sure that you’re getting lots of exercise and a good variety. Have a look at “Assessing My Level of Physical Activity” and make a realistic goal for yourself by building physical activity into your life.
Be patient with yourself as you follow your plans for eating well and being active. This will keep you on track in achieving and maintaining your healthy weight.

Lois Ferguson, RD


Q: I'm 5' tall with a few issues. I seem to have acquired a real sweet tooth and while I exercise 5 days a week with cardio and weights, I can't get the weight off of my mid section and notice is increasing on my arms and legs as well. On top of this I drink approximately 7 diet pops each day and have a sweet treat once or twice each week.. Any advice would be greatly appreciated. - Kelly
A: Firstly I want to congratulate you for maintaining such a great workout schedule. To commit to 5 days a week is really a great testament to your dedication to a healthy lifestyle. There are a couple of areas worth looking at when it comes to your diet. Giving into your sweet tooth can often turn into more than you bargained for. The desserts at most restaurants can add up to 500 to 1000 extra calories, meaning that stopping for these treats even once per week could mean a gain of more than a pound of body weight in less than a month.

In addition, while there is no conclusive evidence that diet beverages cause any significant harm, some research suggests that diet drinks may result in a greater intake of sweets, and may be correlated with a higher body weight in individuals. With this in mind, choosing water instead of diet drinks might be a good goal to work towards. Also, diet drinks don’t provide any nutrients or vitamins in the diet.

When you don’t feel like plain water, a cup of milk provides 15 essential nutrients and is a great source of protein. Studies have shown that including protein at meals and snacks can help to prevent cravings between meals. By including protein rich foods such as milk, legumes, lean meat, yogurt or cheese regularly throughout the day, you might be able to kick that sweet habit. Check out the “Calm your cravings” and “Healthy snacking” in the Ways to Live By section of our website for more great information and tips.

Nicole Springle, RD


Q: How many calories should I consume in one day to loose weight and to maintain weight? Is there a difference? I'm confused by this. - Christine
A: There is an easier way than focusing on calories to achieve your healthy weight and to maintain it. There is no need to concentrate on how many calories you’re eating; there are more simple methods to use.

The Body Mass Index (BMI) is a tool to determine if you are within the Healthy Weight range. To check your BMI click on "My Healthy Weight Assessment." Ideally your BMI should be between 18.5 and 24.9. Also keep in mind that we don’t all have the same body shape because of our genetics and bone structure.

After assessing your healthy weight, go on to "Assessing My Eating Habits" and you will get some very practical advice that will help you plan your meals and snacks. This advice will serve you well in both achieving and then maintaining your healthy weight.

Be sure that you have protein at your meals and snacks so you will feel satisfied and you won’t get hungry before your next meal or snack. Examples of foods that provide protein are hummus, yogurt, cheese, nuts, or chocolate milk.

And to help you in your commitment to achieve and maintain your healthy weight, find a physical activity that you love. Being in top notch health means making the best decisions for what and when to eat, enjoying being physically active and also focusing on feeling great about yourself.

Lois Ferguson, RD


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