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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: I need help setting my goals, i'd like to keep track of everything on paper. Any advice? - Court09
A: The key to setting goals is to make them SMART!

Specific – A specific goal has a much greater chance of being accomplished than a general goal. Setting a specific goal should answer the six "W" questions: Who is involved? What do I want to accomplish? Where is this taking place? When? Which requirements have to be met for me to be successful? Why am I doing this?

Measurable – You should have concrete criteria for measuring your progress. To determine if your goal is measurable, ask questions such as: How much? How many? How will I know when it is accomplished?

Attainable – Plan your steps to achieve your goal and establish a time frame that allows you to carry out those steps.
Realistic – Set a goal that you are both willing and able to work towards. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be.
Timely - A goal should be grounded within a specific time frame. Pick a specific date or number of days, weeks or months at the onset so you have a time frame in mind when establishing your goal.

An example of a general goal would be, “I will eat healthier,” whereas a SMART goal would be, “I will include 1 serving of vegetables at lunch and at dinner at least 4 times a week by the end of the month.”

Good luck with your goal setting, be SMART and you will succeed!

Nicole Springle, RD


Q: I'm looking for a great calorie counter at the tip of my finger. ie.,blackberry or note pad. Can you recommend a site. - Gail McCarthy
A: Whether you are looking for an option for your desktop, BlackBerry, iPhone or Palm Pilot, there are numerous choices available. Here are a couple of things to consider when choosing a program:
Calories vs. nutrients: Keeping track of your caloric intake can be a useful strategy for weight management, but don’t lose sight of the fact that calories aren’t everything. Look for a program that will also keep track of the nutrient content of the foods you are consuming – that way you can ensure that you are meeting your nutritional needs in addition to your calorie target.
Database vs. tracker: While some programs claim to be "calorie counters" they may only offer the information, but not keep track for you. This can be useful for people who are just interested in checking out certain food or restaurant options; however, if you are using this to track your intake, try to look for one that will log your total caloric intake.
Exercise vs. diet: It’s a great idea to search for a program that also allows you to track your activity. Not only will this be factored into your daily caloric needs, but it also helps you to stay motivated to exercise in addition to monitoring your diet!
If you are looking for a free option for your desktop, my personal choice would be the tracking tool available at www.eatracker.ca. This free web-based tool created by the Dietitians of Canada allows you to track your exercise and food choices on a daily basis while also providing detailed information and recommendations about the nutrient composition of your diet.
Nicole Springle, RD


Q: I exercise around 3 times a week. I sweat a lot (which people have been telling me is good) and im watching what I eat. But I still seem to keep the weight on. I dont know what else to do. Any help? - Silvi
A: You have a good habit in place by exercising about 3 times a week, especially if it is at least 30 minutes each time. Also, it’s good that you’re watching what you eat. However, let’s see what you can do to make some improvements that will have you feeling satisfied and happy you are achieving and maintaining your healthy weight. First of all, visit “My Healthy Weight Assessment” and answer the questions under “Calculating My Healthy Weight.” Then go to “Assessing My Eating Habits” where you’ll get personalized advice to help you make positive changes in both what you eat and your eating pattern. Then check out “Assessing My Level of Physical Activity” and set a goal for improving your pattern of activity.

I wish you well in your plans for achieving your healthy weight. Be sure to give yourself a pat on the back for sticking with your plan for healthy living. If you think having a buddy may help you, ask someone you know will encourage you and maybe you can enjoy walking or swimming together.

Lois Ferguson, RD


Q: How many fat grams and sugar grams is a girl on a diet suppose to eat? Or should you just worry about calories? - Lisamcd
A: Actually, I wouldn’t worry about calories, fat grams or sugar grams. Looking at food in these terms takes the pleasure out of eating.

If you’re looking to get to a healthy weight I would try out the "My Healthy Weight Assessment" to find the range of weights that are right for your height. Then try out the eating habits and physical activity assessments to get the big picture of how you’re doing overall.

It’s much more important to nourish your body with the right balance of nutrients. You can do that by eating foods from all four food groups (check out www.myfoodguide.ca). Also, keep an eye on your portions. Remember to eat every 3 to 4 hours apart to keep your energy levels up. As well, 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).

Finally, getting to a healthy weight isn’t just about eating the right foods. You need to be active as well. So find fun easy ways to be physically active each day, especially those activities that will strengthen your muscles. Browse through this website for great food and activity ideas.

- Zannat Reza. RD


Q: Hello. I recently began trying to live a more healthy lifestyle- exersizing and eating more balanced nutritious meals. I know I am heavy for my height and age, but no matter how hard I try, I can't seem to change that. I'm very determined and I am focussed on becoming and feeling healthy. Do you have suggestions to help me out of my weight plateau? Thanks. - esvm
A: It’s great to hear your renewed commitment to eating right and being active. I wonder whether you’ve had a chance to check out the "My Healthy Weight Assessment" to see what weight range is right for your height. I’m glad that you’re focusing on feeling healthy, because ultimately that’s more important than a magic number on the scale.

Also under the "My Healthy Weight Assessment" are two other tools that you might find useful: "Assessing My Eating Habits" and Assessing My Level of Physical Activity." These tools will help gauge how good your overall eating habits are and how active you are. 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.

Each food group offers something to help manage your weight: "Vegetables and Fruit" offer 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. There’s also a substantial amount of research that shows that milk and milk products (cheese, yogurt) can help you lose weight and keep it off.

Browse through this website for yummy food ideas (especially protein packed foods to curb your hunger and cravings) found in the "Milk & Alternatives" and "Meat & Alternatives" food groups.

-Zannat Reza, RD


Q: I am 52 years old and had all the tests and everything is fine. The problem I don't seem to be able to loose weight. I've tryed eating around 1300 calories (previously I was below 1200) and don't seem to be able to loose. I'm getting my heart rate up on the treadmill for 30 minutes and have incorporated wieghts. I eat healthy and probably if anything am low on the intake of fats. I weight 174 and 5'6 inces. thank you - ck1
A: Hi there,
My first impression based on what you have written is that unfortunately, like many others, you have been trying too hard to lose weight too fast. By doing so, you may have damaged your metabolism in a way that it becomes more effective at using whatever you are giving it in case you deprive yourself of the calories you need.

When trying to lose weight, it is recommended to never go under 1500 calories per day. It is actually recommended to try to have a ration of -500 calories per day. This means that if you are burning on average 2000 calories at rest, and you add a 30-minute workout that makes you burn an extra 200, then you would need to eat at least 1700 calories (2200 - 500 max). If the difference is more than that, then chances are you will be on a roller coaster of yo-yo diets and your metabolism will begin to lower its regular daily intake which ultimately makes it really hard for you to lose weight and eat healthy.

What I recommend is that you keep exercising as you have been, and that you seek advice from a dietitian on how to help your metabolism use more calories. There are ways to boost it, but it takes some time and competent help. A dietitian will be able to really guide you so that your efforts won't be in vain.

Good luck,

Nathalie Lambert


Q: I am at a loss as to why I am not losing weight. I get up every morning at 6:00am & work out for 1 hr. I have been switching it up by doing cardio, exercise videos & streght training. I have also been waliking & hiking as well. I make sure I eat a healthy breakfast, lunch & dinner & have been controlling my portion sizes. I feel like I'm doing all I can & nothing is changing. In a two week period I have only lost 2.5lbs. What more can I be doing? - sherri
A: Hi,

Actually, I think you are doing the right thing, but you want it to happen too fast. It is recommended to try to lose 1 pound per week, not more, so at 2.5 in 2 weeks, you are on the right track. If you lose too much, too quickly, it means that you are not eating enough and that you will shock your metabolism and then you will chance getting the weight back the minute you stop watching what you are eating. It probably took you a long time to gain the extra weight, so you have to be patient to lose it. It is the best way to lose it permanently.

I suggest that you keep on doing the same thing for a couple of months and if that makes you lose on average 0.5 to 1 pound per week, then it is perfect. If it is less than that, then maybe you can consult a dietitian and see if she would have some recommendations as to how you could trigger your system to burn a little more calories.

Good luck,

Nathalie Lambert


Q: I am 18 and weigh about 140lbs. I am fairly short so any bit of weight I put on ie. 3lbs is quite noticable. I am not sure what else I can do to lose 5lbs. I've tried for 3 years to lose 5lbs. I've tried walking and the gym and a better diet. What else can I do? - bmlacme
A: I suggest a fresh start and a good first step is to calculate your healthy weight at "My Healthy Weight Assessment." Then answer the questions under "Assessing My Eating Habits" and you will get some useful feedback. Then also answer the questions at "Assessing My Level of Physical Activity." Now you will have some very useful information to help you set a goal for improving your eating habits and also your activity pattern. Make sure that the goals you set are realistic for you and that they will easily fit into your daily schedule. You want to set yourself up for success. Give yourself lots of encouragement as you develop patterns and habits that will help you live a healthy life. Remember that the important focus for you is to achieve a healthy weight that makes you feel good because you are in good health.

Lois Ferguson, RD


Q: I want to loose and keep it of but i have no idea on was good for espeacially in weight loss drugs - Tosin
A: You came to the right place to get some advice that will guide you on the safe way to achieve and maintain your healthy weight. This approach will guide you in choosing the best foods to keep you satisfied and nourished with the nutrients you need for energy and good health. You will also see the importance of increasing physical activity. This is the natural and safe approach and does not include weight loss drugs.

First click on "My Healthy Weight Assessment" where you can calculate your healthy weight. Then answer the questions that will assess your eating habits and also your level of physical activity.

Now you can make a goal for yourself based on how you want to improve your eating patterns and exercise habits. Be sure that your goal is something that you can accomplish. This way you will feel successful. Be your own best friend and stick with your plan. If you need support, ask a good friend to be your buddy and encourage you in your progress as you make changes for your good health.

Here’s a tip. Plan ahead so that you never feel hungry. Take snacks with you wherever you go and choose snacks that have protein. Protein makes you feel satisfied longer. Examples of foods that provide protein are nuts, cheese, hummus and yogurt.
Lois Ferguson, RD


Q: i'm a mother of 2 children and i'm totally overweight. everytime i try a diet and exercise i end up a couple of months later with eating more. i tried changing my eating habits but i can't resist the fatty food. what can i do to help myself loose the extra 20kilos i have? - NGML
A: One of the toughest parts about "diets" is that they don’t allow you to enjoy all of the things you love – that is why they don’t work! The good news is that this is your opportunity to forget about dieting and start enjoying healthy eating and regular daily physical activity. Both of these components are key to long-term healthy weight loss and maintenance.

When you try to eliminate the foods that you love, you generally end up feeling deprived and give up in the end, only to gorge on all the foods you’ve been missing! This all-or-nothing mindset is what ruins weight loss attempts for many people. Part of adopting healthy eating habits is allowing yourself to have treats within the context of a healthy and well balanced diet.

There is some great information on the website about how to include the foods you love in moderation under the section “What about little treats?”. You might also want to visit the section on “Calm your cravings” which highlights the importance of adequate protein for reducing sugar cravings and helping you maintain a balanced diet.

When you can incorporate small treats into a reduced-calorie balanced diet while making sure to include some form of exercise on a daily basis, achieving a healthy weight suddenly seems like less of a chore. Learning to balance healthy choices with little treats on occasion is what makes healthy eating a long-term plan instead of a short-term diet!

Nicole Springle, RD


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