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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 do you get skinny? - starpuppy
A: I would encourage you to take a moment to ask yourself "why" you feel you need to get skinny, before thinking about "how." Some people want to look like some famous model or television star, and some people simply think they will feel better about themselves or be happier if they wear a smaller dress size. Nothing could be further from the truth. Changing your weight will only be a temporary fix if you are not happy with yourself or your body; what may need to change is your mindset.

It is also important to realize that being too thin is just as unhealthy as being overweight. I would encourage you to browse the website to get an idea of the many benefits, aside from weight, that accompany incorporating healthy eating and exercise on a regular basis. Try taking “My Healthy Weight Assessment” to get a full picture of your lifestyle habits and any areas that may need work. By adopting healthier eating habits and becoming physically active you can improve your energy, reduce your risk of disease and improve your overall health. Losing weight will often occur as a result of making healthier lifestyle choices if you aren’t already, but remember there is no set ideal weight, it is different for everybody!

The goal of this website is to show you that the lifestyle choices you make can impact so much more than your weight. Shifting your focus from thinness to health may be the best thing you can do for both your body and your mind.

Nicole Springle, RD


Q: I am 38 years old, I work out 3/4 times per week (floor hockey, aerobics, treadmill) and I am hypoglycemic. I'm having a really hard time loosing weight. Should I concentrate on calories/day or food groups/meal. I drink 2 litres of water /day and am very frustrated. Any suggestions would be greatly appreciated. - julie-ann lodge
A: It’s great to see that you’ve fit in fun activities during your week. While aerobic activities that work your heart are great, I would recommend weight training a couple of times a week. This will build/strengthen your muscles so that you can burn more calories. And by this I don’t mean bulking up. You can build muscle by doing everyday things such as carrying loads of laundry or walking home with a couple of grocery bags (if possible). Walking up and down hills will also strengthen your leg muscles.

As for eating right, I really don’t believe in counting calories. We’re too busy to do that and it takes the enjoyment out of eating. By eating the recommended number of servings from each food group you’ll nourish your body. And you’re more likely to choose healthier foods. Check out www.myfoodguide.ca to learn more about the number of servings you need.

Also, keeping hydrated is important, but you may wish to switch a couple of your glasses of water to milk. There have been over 30 studies showing that milk products can help you lose weight and keep it off. It may be linked to the calcium content and protein. Protein helps curb your hunger and keeps cravings at bay, so it’s a good idea to include protein-rich foods at every meal and snack. Browse through this website for yummy food ideas.

- Zannat Reza, RD


Q: I have lost 54 pounds in six months by eating 1200 calories a day. I also do cardio for 30 minutes, three times a week. I currently weigh 134 pounds and I am 5 feet 2 inches. About how many calories a day should I consume to maintain my current weight? - asheppard
A: Being at a healthy weight means feeling good and being healthy. Based on the height and weight information you’ve provided, your body mass index (BMI) is 24.5, which is within the healthy weight range.

According to your height, your weight should be between 101 lbs and 136 lbs. But keep in mind that if you’re muscular, then BMI isn’t a good measure because you may be heavier due to the muscle and have a lower percentage of body fat.

Eating 1200 calories doesn’t give me a clear idea of the kinds of food you’re eating. I don’t believe in counting calories. The key is to nourish your body and be able to maintain your weight loss.

I recommend you follow Canada’s Food Guide (www.myfoodguide.ca) and eat foods from all 4 food groups. Each food group offers key nutrients to keep your body going.

In fact, many studies have shown that milk products help people lose weight and keep it off. This can be as simple as cereal, milk and berries for breakfast, yogurt with lunch, cheese and fruit for an afternoon snack, and chocolate milk in the evening (with dinner or after-dinner snack).

In addition to your cardio, I would add weight training. By strengthening your muscles, your body will burn more calories. Browse through this website to find ways to fit this into your lifestyle.

- Zannat Reza, RD


Q: Hi: iam over wieght about 15 pound, and when i watch what i eat i can tell i eat an ahealthy food, no fried stuff in my home or junk food , so Can you help me why iam over wieght , i go to gym active,eat alittle,so do you have any ideas why iam over wieght?thanks you - rawan
A: The first thing I would recommend is to try out the "My Healthy Weight Assessment" on this website, in case you haven’t done so already. This will let you know whether you really are overweight by 15 pounds. For any height there is a range of weights that is healthy for you.

It’s good to hear that you go to the gym. Are you doing a mix of cardio and weight training? By building and strengthening your muscles you’ll make your body a better calorie burner.

As for your eating habits, you may wish to try out the "Eating Habits Assessment" to see how your overall eating fares. Then I would recommend eating according to Canada’s Food Guide (www.myfoodguide.ca). Each food group supplies your body with important nutrients.

Make sure you eat 3 to 4 hours apart to keep your energy levels up.

Pay particular attention to getting enough protein from the Milk & Alternatives and Meat & Alternatives food groups. Protein helps curb your hunger and tones down food cravings.

Enjoy a protein-rich food at every meal and snack. A few snack ideas to get you started: yogurt with fruit, hummus with veggies, chocolate milk with a small homemade bran muffin, peanut butter and banana sandwich, cheese with grapes, and hard-cooked egg with a mini-pita.

- Zannat Reza, RD


Q: I have been working hard (3 to 6 days a week, cardio, weight lifting and various classes) at my gym for over a year now. I am 15 years old, 5'5 and 150 lbs. I haven't seen any weight loss results. My Body fat percentage has gone down but I am still not happy with my body. I've tried very hard with cutting down sugary things but at times it is hard. I want to lose 15 to 20 pounds but that number seems too high to accomplish. What can i do to just lose that weight? - katiee
A: If you take the “My Healthy Weight Assessment” on the website, you will find that your current weight is already within a healthy range for your age and height. This tells me you’re already on the right track! Also, keep in mind that weight is really only a number on the scale, and shouldn’t define who you are and how you feel about yourself.

You should be proud of all the healthy habits that you have adopted and not feel pressured to hit a certain number on the scale. This is often easier said than done, but if you start focusing on the behaviours instead of the numbers, you will probably find that eating healthy and being physically active become a lot more enjoyable.

When it comes to sweets, remember, all foods can fit in a healthy, balanced diet, and having sugary foods sometimes is perfectly fine. If losing weight means giving up ALL your favourite foods and exercising ALL the time…is it really worth it? My answer would be, not at all! Exercise and eating healthy should be something you do because it makes you feel good, not because you feel guilty or obligated to. If being happy with your weight is something you really struggle with, I recommend speaking with someone you trust about this issue, because no one deserves to feel badly about themselves.

Every individual has his or her own healthy weight. When you eat well and stay active, enjoying a couple of treats, guilt-free, along the way won’t spoil your efforts. Have some faith in your body, it will find your healthiest weight if you let it.

Nicole Springle, RD


Q: i have put myself into starvation mode over the past two years. now i think my digestive system and or metabolism is messed up. i want to get out of starvation mode, but i don't know how without just gaining weight without actually helping anything. How do i do it properly?? will i gain a LOT of weight? - melissarox
A: Congratulations on deciding to stop this cycle! When you increase your intake you may experience some initial weight gain; the amount is different for everyone. But rest assured, this is the body’s natural response to having adequate calories after spending time in starvation. While this is scary, it is very important that you stick with it to reap the benefits. Once the body gets used to having enough calories available, it begins to use this energy to build back lean body tissue, which in turn speeds up your metabolism, helping you to burn more calories off. Over time, this will allow your body to find its healthy weight.
To help make this easier, start with small additions to your diet. An additional glass of milk at a meal, a piece of fruit as a snack, or some yogurt at breakfast, are a few options. Choose foods you enjoy and that you feel comfortable eating and then work your way up gradually. It may be beneficial for you to find a Registered Dietitian or a counselor to help you develop a plan that you feel comfortable with, as well as to help with some of the emotional issues that sometimes accompany these changes.
It is also important to realize that fear is normal in this circumstance, but you are not alone in this. Many individuals that I have worked with have overcome the initial hump and have been very successful in re-establishing a healthy metabolism. Don’t be afraid to ask for some help along the way. I am confident that this will be one of the best changes you can make in the New Year.
Nicole Springle, RD


Q: Hello, I am a 22 year old female, Im about 5'3 and I weight 115 lbs. For about a year now I have been steady losing weight and I dont understand why. Just last year I was at about 125lbs. I would like to gain my weight back because I feel disgusting and skinny. I feel better and more womanly when Im thicker because I already have a very curvy shape and it looks amazing when Im bigger. How can I stop losing weight and gain my weight naturally?? - Winter
A: Hello, Winter. Firstly, I would recommend you talk to your doctor about this sudden drop in weight, just to be sure that nothing is causing this unnatural weight loss. Once you get the okay from your doctor, you will need to start adding extra calories whenever you can. The more energy (calories) your body can absorb from food, the better your chances of returning to your healthiest weight.
One of the most important factors for healthy weight gain is meal timing. You don’t want to feel over-stuffed and uncomfortable when trying to gain weight. Eating snacks and meals every 2-3 hours will allow your body the chance to consume more calories throughout the day.
A very important nutrient when trying to gain weight is fat. Fat has gotten a bad name in our society; however, fat is actually a very energy dense and important component of a balanced diet. Higher fat foods will allow you to increase your calories with less food. Each gram of fat has 9 calories, whereas carbohydrates and protein (other nutrients our bodies use for energy) only have 4 calories. Using foods that have additional fat such as nuts and nut butters, oils, seeds, fatty fish such as salmon, yogurt, whole milk and cheese will allow you to increase your calories more easily.
Fluids such as 2%, whole or chocolate milk and 100% fruit juice are also great ways to increase your calories. Try to choose these beverages instead of water to help you reach your healthy weight.
By eating frequently, including energy dense foods and using liquids to increase your calories, your weight should start to climb in no time.


Q: i am 31yrs m i am 5' 10" tall waist is about 30 inches .weight is a measly 135 lbs .i have maintained this weight for about 17 years since i was a teen.I NEED TO GAIN WEIGHT...how do i do this safely - Jim
A: Selecting foods that are energy dense is a good idea for you. Energy dense foods contain substantial calories for their weight compared to other foods. Examples are avocados, nuts, cheese, hummus and dried fruit. These are good choices for snacks.

Rather than coffee or tea, which can fill your stomach but not provide you with calories, make your drinks milk, juice or milk shakes. This way you are not only getting additional calories, but also extra nutrients for your body.

Also, instead of consuming your beverages with your meals, drink thirty minutes before or after you eat your meals. This will leave more room in your stomach for food.

You may find that eating five or six small meals throughout the day works better for you, if your appetite is small.


Weight bearing exercises will help you build your muscle mass and this will contribute to your body weight. Also, it will help you feel strong. Be sure that you are getting enough protein to support your muscles, especially when you are on a program of weight bearing exercises. Protein is in meat, fish, eggs, legumes and milk products.

By trying some of these suggestions I hope that you see gradual success.


Lois Ferguson


Q: I am 26, 5'3" and in the last year I went from 125 lbs to 140 lbs. It's frustrating having this weight gain and trying to lose it. I think part of the reason for the gain is that I changed from a service based job (where I was on my feet all day) to an office job (where I'm at my desk all day). I've been exercising for the past two months but I haven't lost any weight! Please help. Could my age also have something to do with it? - Pancha
A: I would not say that your age is a factor. Let’s start with understanding what the healthy weight range is for someone your height. Click on "My Healthy Weight Assessment" and answer the questions under "Calculating My Healthy Weight." You will discover what the healthy weight range is for you.

The next step is to answer the questions under the heading "Assessing My Eating Habits." This will give you very good advice on what you can do to improve your eating patterns and the kinds and amounts of food that you choose every day.

Next, get feedback on your exercise habits by answering the questions at "Assessing My Level of Physical Activity."

Now you have all the information you need to make personal goals for improving your eating habits and physical activity. The main thing is to make positive changes one at a time and to feel good that you are taking care of your body and your health. Congratulate yourself on being motivated to be healthy every day.

Buy a nice piece of clothing that makes you feel happy. Think of a fun way to exercise your body, for example, take a yoga class or get some cross country skis.

Think of reasons to get up and walk around the office so that you get in more activity at work. Enjoy your new job and your new commitment to being healthy.

Lois Ferguson


Q: hellohow could i get a belly fat?i walk on tread mil. - l_daftari
A: Hello,
When we are gaining weight, we do so all over our body and sometimes a little more in some areas based on genetics. When we are losing weight, we also do so from all over. It is impossible to lose fat cells from only one spot. So in order to lose fat from the belly, we need to burn more calories than we eat everyday. The best way to do that is to combine good eating habits with burning calories from exercising. Walking on the treadmill is a good way to exercise because it's a cardio workout and helps burn calories from fat cells. In order to make exercising efficient, you need to do two things: you need to be in the right heart rate range (between 130 and 160) and you need to maintain it for at least 30 minutes. If your regular walking is not high intensity enough to bring you there, try inclining the treadmill to an angle of 7-8 degrees, or try to integrate intervals of jogging. You can also tone abdominal muscles by including 2-3 series of differents kind of sit-ups, two to three times a week. Good luck.
Nathalie Lambert


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