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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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Calm your cravings

7 questions
Q: Hello, I am a female, 20, and have had so much trouble keeping weight that I have lost off. Maintaining a healthy weight is my weak point because at first I am motivated and condident about making the right food choices, then after having perhaps a "cheat day" I can't control the intake of sugar/pastries.. Would you have any suggestions as to how to control your cheats?Thank you. Clara - Clarasater
A: Hi Clara, the best way to control your “cheats” is not to think of them as cheats at all! Instead, try to work these foods into your diet in moderation and don’t feel guilty for enjoying them.

There is considerable evidence that individuals are actually more likely to overeat when consuming foods that are considered “bad” or inappropriate for their diet, as they feel that once they are “off” their plan, there is no point in trying to get back “on.” This leads to a cycle of guilt and more overeating, followed by a resolution to improve and “be good” the next day. Unfortunately, if you are not successful with your diet the next day, the cycle begins again, with the ultimate result being feelings of guilt and frustration.

It may be difficult at first, but one of the best ways to deal with this is to work on retraining your mind so that you stop thinking of your food choices as “good” or “bad,” and instead focus on a more balanced approach to eating. Visit the section on "What about little treats" for more information on incorporating ALL foods into a healthy and enjoyable diet.

Nicole Springle, RD


Q: I am addicted to sugar! It has a complete hold over me. I walk 40 min/4 times per week, I make my own meals that are generally healthy, i have a good attitude towards food and my body. I am about 15 pounds overweight and i know it is because of the sugar I eat... I eat at least 2 sugary treats/day, such as ice cream and chocolate. I do not munch on chips or drink pop, it's the processed sugar that gets me! I have zero control over it!! What can I do??? - erincat8
A: The first thing I’d recommend is to go to the "My Healthy Weight Assessment" section to see what weight range is healthy for your height.

While it’s okay to have “treats” once in a while to perk up your day, having large amounts everyday won’t do your body much good.

If you find that you’re “craving” something sweet, it could be that you need more protein-rich foods at meals and snacks. Have some fish, chicken, beef, beans or eggs at mealtimes. Round it out with a glass of milk or yogurt after for an extra protein boost. Great snack ideas would be cheese and whole grain crackers with fruit; peanut butter and apple; a glass of chocolate milk; or yogurt with berries. Check out the snacking section under "Nutrition Information" for other yummy ideas.

The other thing I would recommend is to check out www.myfoodguide.ca to see whether you’re eating enough foods from each food group.

- Zannat Reza


Q: can you make up a simple diet day for me actually my main problem is eating at night bindging on food actually like chocolate and ice cream I have been put on antidepressants to help me with depression but now I need to lose my stock weight its really bloted and I weight 180 and cant lose I have tried every diet there is - marilyn
A: Here’s a tip that will help prevent you from eating at night. Craving food is often a result of not getting enough protein at the previous meal. So be sure that your dinner includes protein such as meat, poultry, fish, legumes or eggs. Also, having a glass of milk at dinner will help boost your intake of protein and this will make you less tempted to go for the chocolate or ice cream later.

Be sure that you have healthy choices for snacks on hand and be sure they include protein. Some examples of snacks that will give you protein are cheese and whole wheat crackers, peanut butter and a pear, or almonds and a glass of chocolate milk.

Getting enough physical activity can help you feel better and finding an activity that is fun for you will help you get more pleasure out of life. How about swimming, skating, dancing, or cross country skiing? An exercise video can be a good way to add activity to your day.

Click on "My Healthy Weight Assessment" and answer the questions under "Assessing My Level of Physical Activity." You’ll get very useful feedback that will help you make a personal plan for improving your activity level.
Does the idea of exercising with a friend appeal to you? A fast walk with a buddy is a wonderful way to get fit and also to share thoughts and ideas.

Lois Ferguson


Q: Help! I’m hungry all the time. What can I do? - Anonymous
A: What’s important to determine is whether or not you’re really hungry or if you may be responding to something else such as stress, sadness or just boredom. Our bodies send pretty clear signals when we’re really hungry, whether it’s your stomach rumbling or you're feeling tired and cranky. There is one mistake that people often make that can result in feelings of constant hunger or cravings, and that is not evenly distributing protein throughout the day. While you may be getting enough at one meal, if you aren’t including a protein-rich food at each meal and snack, you may suffer from cravings and hunger between meals. There’s a lot of great research to show that protein can help curb your hunger. My advice is simply to try adding some extra protein and see how you feel. Examples of protein-rich foods are milk, cheese, yogurt, nuts, seeds, meat, fish, poultry, eggs and beans. - Nicole Springle, RD


Q: I eat way too many calories because I often have cravings. Please give me some good advice. - Anonymous
A: When you feel a craving and want to reach for something to eat or drink, ask yourself if it is ‘real hunger’ or what could be called ‘false hunger’. Are you bored or upset about something in your life? Feeling negative emotions, or sometimes even positive ones, can sometimes lead us to believe we should eat. Walking by a candy shop or donut shop with appetizing displays or aromas can make us feel like we’re hungry, when really we’re not. This is called false hunger.

However, you can do something to help prevent cravings and the temptation to snack, which you may regret later. The answer is to eat protein at every meal because it helps make you feel full.

Foods that contain protein take longer to digest and can therefore sustain us longer between meals so we don’t feel hungry. Some examples of foods that provide protein are: meat, poultry, nuts, milk products, tofu and beans. Enjoying milk at meals is also a good way of ensuring you get enough protein. What’s more, studies show that protein can help you achieve and maintain a healthy weight.

Another way to resist cravings is to go for a walk and enjoy the sights, sounds and colours of nature. If it’s not very nice out, listen to some relaxing music, close your eyes and take some deep slow breaths. You’ll feel better and won’t be tempted to eat calories you don’t need. - Lois E. Ferguson


Q: How can I avoid food cravings? - Anonymous
A: Cravings can happen when you don't get enough protein in your meals and snacks. So, the first step is to ensure that your meals and snacks include adequate protein intake from a variety of sources such as meat, legumes, fish, milk or cheese. The reason why is because protein takes longer for your body to digest and makes you feel satisfied longer so you're less likely to give in to cravings. Sometimes restricting yourself too much can lead to cravings so be sure to follow a balanced eating plan. You can click on My Healthy Weight Assessment and get feedback on your eating habits so you'll know if there are changes you could make to be as healthy as possible.

- Lois E. Ferguson


Q: Why does protein make you feel full? Isn't it full o fat? - Anonymous
A: Protein gives us the 'full factor' because it takes our bodies longer to digest protein. Protein is different from fat. We get calories from protein, fat, carbohydrate and alcohol. Pure protein doesn't contain fat, but the way we eat protein, it is often combined with fat, e.g. in meat. To cut down on fat buy cuts of meat with less fat. Also, some foods high in protein also supply carbohydrate, e.g. legumes. Be sure that you include protein in all your snacks and meals and you will feel satisfied. You can choose the lower fat options when you choose food with protein. Did you know that chocolate milk only has 1% fat? Now that's a nice way to get your protein.


 
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Experts who give you advice through www.yourhealthyweight.ca answer only questions relating to eating habits, physical activity and healthy weight management.
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