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Gradual weight loss

12 questions
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Q: How to lose my body fat? - krisa
A: Unlike what most infomercials and fad diets want you to believe, there is no quick and easy way to lose body fat, it does take time. However, with the right approach to diet and exercise it doesn’t have to be a gruelling process. Following a reduced calorie diet isn’t as hard as it may seem when you choose a healthy, balanced menu and include lots of variety. The “Nutrition Info” and “Recipes” section of the website can make this change easy and tasty! Also, exercise doesn’t have to mean sweating buckets in a gym. The website also has lots of great suggestions for keeping physically active in a fun and time-efficient way.

To lose weight in a healthy way and keep it off, it is essential to focus on taking in fewer calories and staying physically active. Using the “My Healthy Weight Assessment” on our website is a great way to get started. It will help to show you which areas in your diet and exercise routine could use some improvement. Also remember to check out the great tips in the “Ways to Live By” section.

It is recommended that you lose a maximum of 1 to 2 pounds (0.5 to 1 kg) per week. Often individuals mistake a decrease in total weight for a drop in fat, but if you are on a very low calorie diet and dropping weight rapidly, your body may be hanging onto its fat stores and getting rid of water, or worse yet, lean body tissue and muscle in its place. Gradual weight loss, that also includes regular physical activity, helps to ensure that your body is burning the right type of fuel.

Nicole Springle, RD


Q: I am 59 yrs and gained 15 pounds since last march,weighing now 172 pds. I would like to lget rid of 20 pounds. Would a diet of protein and veggies (about 1200 calories) give me this result? Due to other health issues I can only do limited excercise, thus I try to walk 3 x a week for 45 min. - barbra zapf
A: An important component to any plan to lose weight is having a balanced diet as well as including regular physical activity. Given that you have some additional health issues, incorporate as much as you can and be as active as possible on a daily basis.

In your diet, emphasizing protein-rich foods at regular intervals throughout the day has been shown to reduce cravings and help us feel fuller, but the body still requires carbohydrates. A better strategy would be to incorporate fibre-rich whole grains, vegetables and fruits (which provide carbohydrates for energy) combined with sources of protein such as milk, yogurt, eggs, lean meats and cheese (which can help promote satiety). By choosing healthy, balanced meals and incorporating healthy snacks, you can help to reduce your weight without risking deficiencies of important vitamins and minerals.

It is also important to learn to listen to your body and to stop eating when you are satisfied. Reducing your portions and emphasizing nutrient-rich foods, can help you to feel satisfied on less calories. However, that caloric intake that you stated is pretty low for a woman your age, and I would recommend consulting a registered dietitian before starting a diet that promotes only taking in 1200 calories.

Instead, try reducing your portions a little at meals, incorporating small balanced snacks when needed, and choosing nutrient-rich foods on a regular basis. Also, I recommend taking “My Healthy Weight Assessment” to help you make healthier choices on a daily basis.

Nicole Springle, RD


Q: I am 58yrs old female, retired for 3 years. I take 5 exercise classes ( 1 hr each) per week. Also I joined weight athers in January and have lost a total of 14 pounds. I try to eat healthy. I am a bit disappointed that I haven't lost more weight faster. Is it because of my age? - mansfield
A: You need to be congratulated for your 5 one-hour exercise classes every week. Be good to yourself and be patient when it comes to working toward your healthy weight. Feel great about the progress that you’ve made and keep your mind in a positive place so that you can enjoy every day of your life. You will be interested in getting some feedback at "Assessing My Eating Habits" under "My Healthy Weight Assessment" because you could pick up some tips to help you follow your meal plan and make your food fun and interesting. How about taking a cooking class or looking over recipe books at the library, or maybe you have a nice selection of cook books at home. By focusing on the pleasure of cooking for yourself and for those you care about, you will have a more relaxed feeling about food and eating. When we women get too weight conscious it can take away from the fun of life. Be gentle with yourself.

Lois Ferguson, RD


Q: What are the healthy ways to loose50 pounds in one and a half year? - Gracia
A: While losing 50 pounds in 18 months seems like a realistic goal that keeps within the 1-2 pounds of healthy weight loss per week, I’m not sure how you’ve come up with this number and time frame. Have you done the "Healthy Weight Assessment" on this website? If not, then I highly recommend doing so. This will give you the range of weights that are right for your height.

Then do the “Eating Habits” and “Physical Activity” assessments in the same section. This will give you an overall picture of your lifestyle habits. If you want a more specific assessment of how well you’re eating, check out www.myfoodguide.ca. Also, take a close look at your portions and compare them to what the Food Guide recommends. Remember to eat every 3 to 4 hours apart to keep your energy levels up. Another thing to pay attention to is protein. Eat foods with protein at each meal and snack to help curb your hunger and sustain you for longer (e.g. white or chocolate milk, yogurt, cheese, and yogurt drinks, tofu, hummus, peanut butter).

Getting to a healthy weight also means being active. Find fun, easy ways to be physically active each day, especially those activities that will strengthen your muscles. Muscle burns more calories so it’s a good idea to focus on building muscle (weights at the gym, walking up and down hills to strengthen your leg muscles, carrying loads of laundry or groceries for arm muscles).

And before you get started, make sure you talk to your doctor in case he/she flags any issues based on your medical history.

- Zannat Reza, RD


Q: can u tell me what kind of food u should eat when u in diet, food that's not going to make u fat cause right now i just want to loose some weight help me please - astridepaul
A: There is not one magic food that is the secret to weight loss. Healthy weight loss involves a combination of healthy eating and regular physical activity. I would encourage you to browse the website to learn more about the different factors that can help you achieve a healthy weight.
Weight loss involves reducing your calorie intake and increasing your energy expenditure through exercise. When you can combine the two, you should achieve a healthy, gradual weight loss. What's more, according to over 30 studies, milk products could play a role in losing and maintaining weight. In fact, these studies reveal that milk products may help you lose weight as part of a low-calorie diet. When reducing your calories, it is best to choose nutrient rich, low-calorie foods such as fruits and vegetables, high fibre whole grains, lean meats and alternatives and milk products.

A balanced diet is one that includes all four food groups to ensure that you are getting all the necessary vitamins and nutrients your body needs to stay healthy. Pairing good food choices with regular daily activity is the best way to lose weight.

Start by taking “My Healthy Weight Assessment” on this website, which will help you determine what an appropriate goal is for weight loss as well as show you what areas in your diet and exercise habits may need some improvement. After that you can browse the website for more helpful tips designed to help you make these changes. Best of luck with your weight loss goals.

Nicole Springle, RD


Q: Is 3lbs to much to lose per week? - Janet
A: Experts usually recommend losing a maximum of 1-2 lbs of weight within a week. If your eating habits were very poor and you had a very low level of activity initially, by making healthier choices through diet and activity you may see an initial weight loss that exceeds 1-2 lbs. However, warning flags should be going up if you continue to see weight loss happening at this rate. This is based on the fact that it would take a reduction of more than 1000 calories per day to result in a loss of 2 lbs of body weight in 7 days.
In some instances, especially with diets that eliminate carbohydrates, this is not due to a reduction of body fat but instead occurs as a result of excess water weight being lost by the body. This can give someone a false sense of success, which is usually short lived and not sustainable. On the other hand, if you are following a very extreme calorie reduction, sometimes weight loss of more than 2 lbs per week can also occur. While this may seem good in the short term, the body is actually being starved and you would likely be following a diet that is not providing you with adequate nutrients and vitamins. Again, this type of diet is not healthy or sustainable, and should not be relied upon for sustainable weight loss.
By developing healthy habits, increasing activity, balancing your eating and making moderate reductions in caloric intake, it is possible to create long term changes that won’t sacrifice your health. While it is motivating to see large weight changes, it is important to remember that some things are worth the wait!

Nicole Springle, RD


Q: My arms and legs are not that fat but my stomach looks like I am pregnant. I am overweight but I hold most of it in my stomach. It is bloated and I really don't eat that much. I get full fast and then get bloated and have quite a lot of gas. What can I do to lose weight, and get rid of the stomach? It is very hard for me to lose weight, it just doesn't come off. - Anita
A: There are a couple of different things that you could try and would help. I'm not a dietitian but the bloating aspect is very often influenced not by the quantity of what we eat, but more specifically the food items themselves. If you try to incorporate more water, and more fibre (from fruit for instance, or whole grains), it may help for a better transit. Consulting a dietitian may be helpful. In regard to fitness and exercise, there are definitely a lot of things you could do to help. First of all, to lose a bit of fat in the stomach area, doing a mix of cardio exercises like walking, biking, running, aerobics, dance, cross country skiing, etc. would help a lot. And starting on a regular abs and obliques routine would also help a lot. Tightening muscle around the waist (by doing some ab exercises 2-3 times per week, with 3-4 different exercises and 20 to 25 repetitions of each) would give you greater support of the belly and make it slimmer. Doing all of this will also make you a healthier person and that is the best part about exercising. The disposition of fat in our body is genetically influenced. The good news is that fat around the belly is easier to lose than fat elsewhere, like around the hips. It takes patience and perseverance but it does go away by keeping up with an exercise routine.

Good luck!

Nathalie Lambert


Q: I'm 5'6 and weigh 180 pounds. I gained 40 pounds during pregnancies 10 years ago and have never dropped an ounce even though -- according to your assessment -- my diet is excellent and I have daily brisk physical activity. I am in good health and do not have any signs of diabetes, etc. I'm 47 years old. I don't diet (ever). I'm wondering how I can lose weight in a healthy fashion since my current healthy lifestyle does NOT lead to any loss of weight. Thanks, Elise - elise
A: I’m glad to hear that you don’t diet! The eating habits assessment section looks at general food habits rather than specific foods that are eaten. So eating breakfast and limiting how often you eat out are great strategies for a healthy weight, but it doesn’t capture the quantity of food eaten or the quality. For that, I would recommend going to www.myfoodguide.ca to figure out how many servings you’re eating from each food group.

Also, trying to eat protein at each meal is key to curbing your hunger and cravings. Protein-rich foods include fish, meat, chicken, eggs, cheese, yogurt, milk, tofu, beans, lentils, chickpeas, nuts and seeds.

As you’ve probably seen in your healthy weight assessment, your healthy weight range should be between 115 lbs. and 154 lbs. But keep in mind there is no single magic number. In particular, if you build muscle you may not see a significant drop in your weight – but muscle weight is good weight and not body fat.

Check out the physical activity section to find ways to build muscle because muscle burns more calories and boosts your metabolism. Things like walking up and down hilly roads will strengthen your leg muscles. Carrying loads of laundry or groceries will build your arm muscles (as will carrying children!).

Hope this helps.

-Zannat Reza


Q: Hi, My name is Shahin, 18 years of age and i currently weigh at 187 lbs. I usually work out 3-5 days a week and i try to avoid eating any food high in calories. I have started this routine for about 2-3 weeks now but i haven't lost a single pound. Can you tell me what i am doing wrong here? thanks a lot. Looking Forward. bye - Shahin
A: Be patient with yourself. Positive eating habits and activity patterns take time to make a difference. To be sure that you are making the best food choices, have a look at "My Healthy Weight Assessment." Because you are very motivated to make changes, it is important that have the right goals. First, go through the steps to calculate your healthy weight and then answer the questions in "Assessing my Eating Habits." It's good to get this feedback and then make a healthy eating goal that you know is right for you. A very good way to help you stick with your plan is to think ahead and have healthy snacks with you, or close at hand. Be sure that your snacks include protein because this will keep you feeling satisfied. Good examples of snacks that include protein are chocolate milk and some whole wheat crackers. Or yogurt topped with fruit.
You sound very committed to your exercise routine. Make sure that you get some pleasure from it because this means that you will keep at it through the weeks ahead. Also, feel good about what you are doing with your healthy changes. Congratulate yourself every day and ask for support and encouragement from your family and friends and find ways of encouraging others to take similar steps.
Lois Ferguson


Q: i have a flabby stumack i want to loose my middle flab i walk 1 hour every 2nd night will that help me i have been doimg this for 2 monuthes now - wanda vander veur
A: Long endurance activities such as speed walking, cross country skiing, running, biking, etc., that get the heart rate going is definitely helping by burning fat calories from all over your body. You need to make sure that your pace is fast enough so that your heart rate is above 120-130 beats per minute. You could also add some muscle toning exercises for the abdominals that you would do a couple of times per week. That would work on toning the muscles that are under the body fat and would help to lose the flabbiness. It takes time to really see results, so be persistent and keep going not only for the goal of getting a nicer stomach but also for an overall feeling of being in better shape and healthier. Good luck!
Nathalie Lambert


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