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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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Gradual weight loss

12 questions
Q: I have just started a weight loss program TOPS, and would like to know what my caloric intake should be. They offer 3 caloric programs, 1200, 1500 or 2000, but couldn't tell me which one to follow. I am 46 year old female, 5'7 , and currently am only active 15 minutes per day (just started to walk). How many calories should I be consuming to ensure that I am getting properly nourished. - Karen
A: Congratulations on deciding to improve your diet and get active. The key to healthy weight loss is combining a balanced diet with physical activity...and patience. Losing weight in a healthy manner may involve decreasing the number of calories you take in, but this decrease shouldn't be too drastic or you may risk nutrient deficiencies, low energy, or muscle loss.

I would advise against starting at 1200 calories, as it is very hard to get proper nutrition at that low a calorie intake. If you start with the 1500 calorie plan, monitor your weight loss to ensure you are not losing weight too quickly. The plan you choose should supply enough calories to keep weight loss to no more than 1-2 pounds per week. If you find that your weight is decreasing faster, this is a good sign that your body is not receiving the nutrition it needs on a daily basis. In this case, increasing your intake, although it seems odd, is very important for long-term success and for staying healthy.

It is also important that the diet plan you choose to follow contains foods from all four food groups as recommended by Canada's Food Guide to Healthy Eating. Additionally, clinical studies have also shown that including milk products as part of a low calorie diet can help the body use fat as a fuel source instead of storing it up. Exercise will also help the body learn to burn fat while maintaining muscle mass during weight loss. So make sure to follow a balanced diet that encourages gradual weight loss, include milk products daily, and keep moving. Best of luck with your efforts!

Nicole Springle


Q: I've dropped 43 pds in three-four months, and am continuing to lose weight. Was at 36.6 BMI and now at 30, 220 pds to 180 pds. Weight loss has started to slow but I have more to go, how can I speed it up and keep it healthy? I eat every two or three hours, lots of organic food, oatmeal, yogourt, veggies, cottage cheese, rice, chicken and fish, organic dried fruits for snacks and rice cakes. Anything else I can do? - Wendy Jensen
A: A healthy weight loss is 1-2 pounds a week. After 4 months, you would expect a weight loss of about 24 pounds. You’ve listed healthy foods but you need more variety. Also, it’s hard to assess exactly how much you’re eating. Good to know that you’re not skipping meals, but you may want to consider eating every 3 to 4 hours to keep your energy levels up (every 2 hours may be too short a time period).

It sounds like you’re motivated to make changes that will last a lifetime. And eating real food (rather than supplements) is the way to go. So, grab a copy of the good old Canada’s Food Guide (check out www.myfoodguide.ca). Be sure to eat foods from all four food groups. Generally, choose lots of fruits/veggies, go for whole grains, lean meats and other protein alternatives (beans, lentils, eggs, tofu, nuts). Remember to include at least 2-3 servings of dairy as well because there is a growing body of research that shows that people who include dairy as part of their healthy weight plan have an easier time losing weight and keeping it off.

Also, pay attention to protein to help curb your hunger. Foods like rice cakes are carb-rich and unless you’re eating them with protein (like cheese or peanut butter) you’ll have to eat lots to feel full. And you’ll only get hungrier sooner.

I would strongly recommend some sort of physical activity. Losing weight and getting to a healthier weight means making changes in the foods you eat, but also being active. This doesn’t have to mean hitting the gym. Browse through this website for fun ideas on being active.

- Zannat Reza


 
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