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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 thought I was eating okay, but I weighed myself again (which I do once a month) and I have gained over 10 pounds. What can I do to get to and maintain a healthy weight? - Dazzlejean
A: Check out the “My Healthy Weight Assessment” section on this website if you haven’t done so. This will tell you if you are in the healthy weight range.

Is it possible that either your eating or activity level has changed over this past month? You can also assess these in this section. If you’ve been weight training and building muscle, you may have heard that muscle weighs more than body fat. So while the pounds are up on the scale, your body is actually healthier.

Browse through the "Ways to Live By" and "Nutrition Information" sections for inspiration to make small changes.

Generally speaking you want to:

1) Eat foods from all four food groups (www.myfoodguide.ca)

2) Watch your portions

3) Eat every 3 to 4 hours apart to keep your energy levels up

4) 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)

5) Find fun easy ways to be physically active each day (lots of ideas on this website)

- Zannat Reza


Q: What is the best way to lose that 'spare tire' so I can show off the muscles underneath? - Shaelynn
A: Hi,
Unfortunately, it is impossible to lose fat from one specific area. That doesn't mean that you can't show off muscle. The best way to achieve that is to work two ways: you need cardio workouts to lose the body fat from everywhere in your body (including the abdomen), and at the same time you can add exercises specifically designed to tone up the area you want. The most efficient cardio activities are: running, elliptical machine, uphill walking, cardio classes, and cross country skiing. And for muscle toning, doing a variety of ab exercises on a Swiss ball or a BOSU will help a lot. If you don't have that then I suggest a combination of regular crunches, side crunches, V sit-ups, rowing abs, and side lunges. If you are not familiar with these terms, you can google them and I'm pretty sure you will find sites that will show them, or buy a good book on muscular exercises to do at home. "Core Training" is a good one. It takes a little bit of time before you see results, so don't give up if after a few weeks, you are not where you want to be. Normally you should see changes after a few months, if you do cardio for 30 to 45 minutes three times per week, and if you also do the exercises three times per week. Good luck!


Q: I am 20 years old and have recently lost alot of weight in the past year. I am only 5'5'' and weigh 100 pounds. I know this is not good and I feel very weak. How can I put on a few pounds and regain sength in a healthy way? - Victoria
A: First, you should schedule an appointment with your doctor in case there is anything that needs to be medically addressed. Here are some tips to help you reach a healthier weight and give you back some much needed energy: 1) Small frequent meals: You will need to begin adding more food into your regular diet. Instead of trying to eat really large meals that leave you very full, your best option is to add snacks between meals whenever possible. For healthy weight gain you should aim to eat every 2-3 hours. 2) Choose high-energy, nutrient-dense foods: When our bodies aren’t fed enough nutrients and vitamins, energy tends to decrease. Try choosing foods containing a lot of energy (or calories) in smaller quantities. Some good options include cheese, nuts, seeds, dried fruits, full-fat yogurt, avocados and salad dressings. These higher fat foods can be added to your favourite dishes or used as snacks. Remember, when you are trying to gain weight, fat is your friend! Contrary to popular belief, it will not be deposited directly as body fat. In this case it provides energy that the body needs and spares protein and carbohydrates for other important jobs in the rebuilding process. 3) Incorporate more energy dense liquids: Replace non-caloric beverages like tea, coffee, and water, with more nutrient dense drinks. Switching a coffee for a latte and water for juice or white/chocolate milk is an excellent way to add nutrients and is easy for the body to take in. Smoothies and soup are also great. Check out the "Healthy Recipes" section on this website for some quick, tasty ideas.


Q: At 5'7" and 160 lbs I consumed about 1000 cal./day and walked 5-7 miles a day for years. Suddenly I reached menopause and although my calorie intake and activity level remained the same, I gained 25 lbs. in about 3 weeks! Now, 6 months later I cannot lose weight even though I have fasted and continued to exercise. The doctor says this is "normal." I don't think so! I don't have time for more exercise, and can't eat less than nothing! HELP. - granny
A: Based on what you've written, I think your problem is more about a metabolism malfunction from dieting and not eating enough calories, than from menopause. It could very well be because of what appears to be a long term pattern of not eating enough calories to meet your needs, especially if you are exercising like you are. 1000 calories is really not enough, and if this has been your intake over many years, then I think your system has had to derail your metabolism to make it work more efficiently with the small amount of calories it was receiving. Fasting is really not helping at all, it will actually make it worse and make you more prone to gain weight the minute you start eating again. I think you need to go see a nutritionist to really have a serious look at what you are eating, and in your case, not eating, in order to get a healthier metabolism. Once that is done, you will be able to eat much more while not gaining any weight, and even lose that extra weight you gained. But first, in my humble opinion, you need to get back to a healthier relationship with food and calories.
Nathalie Lambert


Q: I am disabled and on a pension can't always afford to eat healthy and physical exercise is very limited (left sided weakness) how do I lose weight? Patti (52) - irishangel
A: The first thing I would recommend is to go to the "My Healthy Weight Assessment" section on this website. If you already have, that's great. If not, you will be able to find out whether you are within your healthy weight range.

Depending on how much you cook, here are some basic tips on eating on a budget.

1. Draw up a grocery list based on your week's menu and what you have on hand at home. Stick to your list.
2. Look at the flyers, use coupons and stock up on non-perishable products: pasta, legumes, and canned fish. Unit pricing helps you to compare similar items of different sizes or brands. The price per ounce, gram or litre shows the best buy.
3. At the grocery store, look up and down. The most expensive products are at eye-level and at the ends of the aisles.
4. The more "processed” a product is, the more expensive.
5. Remember: what’s really expensive is what you throw out. So buy perishable foods like fruits and vegetables in amounts that you’re able to eat.

Grain Products
• Plain pasta shapes like macaroni and spaghetti may be cheaper than fancy shapes. Buy whole grains.

Vegetables & Fruit
• Fresh, frozen, canned or dried fruits and vegetables are all nutritious. Choose which works best for your budget, taste and storage situation.
• Eat coleslaw more often. Cabbage is cheaper than lettuce and more nutritious.

Milk & Alternatives
• Choose “no-name” brand cheeses.
• Buy plain yogurt and add your own fruit.

Meat & Alternatives
• Peanut butter, dried/canned beans, lentils, eggs, hamburger, canned tuna/salmon.

- Zannat Reza


Q: I am a 27 year old woman and I weigh 130 lbs, at 5'5. I would like to know how to lose 10 lbs [and 2 sizes] in a healthy way. I find that I build muscle VERY easily, but I want to be leaner. I play soccer, walk a lot, jog, do aerobics, am planning to start yoga...should I be taking days off in between workouts? Also, how many calories I should be consuming per day, and if there is a basic formula for meals and snacks [ie 1 protein, 1 dairy..] - KrysMoore81
A: It’s good to see that your health is very important to you and that you’re interested in achieving your healthy weight the best way.
Losing weight in a healthy and stable way means a constant rate of a maximum of 0.5-1 kg (1 to 2 lbs) per week.
But first, let’s start at a very helpful place. Click on "My Healthy Weight Assessment" and calculate your healthy weight. You will also get some very good advice on how you can improve your eating habits at "Assessing My Eating Habits." Because you enjoy being active, you will also be interested in "Assessing My Level of Physical Activity."
Instead of thinking about calories or being too tied to a formula, make it easy on yourself and at the same time be confident that you’re getting all the nutrients you need by using this general guideline.
Plan on having 3 meals and 2 snacks a day, and be sure that each meal includes food from at least 3 of the food groups. The best snacks have food from at least 2 food groups and include protein to help keep you satisfied until the next meal, for example, cheese and grapes or hummus on whole wheat crackers.
To be sure you are getting all the nutrients you need to keep you strong and healthy for all your physical activities, you need to have an enjoyable selection of food from each of the four food groups. It important to include milk products because research shows that they can help you achieve and maintain your healthy weight. An easy way to be sure you’re getting the milk you need is to have a glass of milk at dinner. Or enjoy a glass of chocolate milk after exercising. Lois Ferguson


Q: Hi, I turned 60 years old this summer. I am very active and walk to get everywhere. I'm 5 foot 1 and 135 lbs. I will start exercising 3 times per week at the gym. I am not interested in losing weight, but sdo you think that I could change some things in my diet to have more energy ? - Louise
A: You already have a great active lifestyle and good eating habits will help to keep you going. Here are a couple of quick tips to help you maintain the energy needed for your day. Make sure to include a variety of colourful fruits and vegetables. Fruits and veggies should make up the core of our diet. They provide important vitamins and minerals that help us unlock the energy from foods. Another great way to keep your energy going is to ensure that you don’t wait longer than 4 hours between meals. When we go longer than 3-4 hours without food our blood sugars tend to drop, leaving us tired and cranky. If you find this is your problem, try to include a balanced snack before you hit that point. Balanced snacks should have a source of carbohydrate such as whole grain crackers, a piece of fruit or raw veggies, as well as a source of protein such as milk, yogurt, nuts, seeds, cheese, fish, poultry or beans. For some great snack tips check out "plan your snacks everyday" under the "Healthy Eating" link on our website. Lastly, make sure to stay well hydrated. Good choices of beverages include those that are low in added sugar and provide nutrients the body can use. Milk, smoothies made with yogurt, 100% fruit juice and water are all excellent choices. Keep up the activity and remember to fuel up your energy stores! – Nicole Springle, RD


Q: I have been working out at least 5 times a week, watching my food, picking healthy choice foods and I cannot seem to lose any weight. I have had my thyroid checked and everything is fine. What am I doing wrong?thanks - Phaedra van Buuren
A: It sounds like you are well on your way to achieving a healthy body weight; however, there may be a few things standing in your way. If you haven’t completed "My Healthy Weight Assessment," I would recommend that as a first step. Sometimes little changes to your diet or exercise regime can really help to get things moving in the right direction. Keep in mind that using the scale to judge your progress can be deceiving, especially if you have really ramped up your activity level. When you build muscle the number on the scale may climb; however, if you can give it a little time you will likely start seeing changes in your body shape or the way your clothes fit. This is a much better indication that, while your weight may be staying the same or even increasing, your body composition is changing and you are reducing your body fat. Also remember that there is no set ideal weight, and that everyone has their own healthy range based on genetics, body size and bone structure. Setting realistic goals and giving yourself a reasonable amount of time to achieve them is important when it comes to weight change. Sometimes it can be hard to exercise patience when you are putting in so much effort. Try to focus on some of the other benefits that you are getting from changes in exercise and eating habits, such as more energy, increased strength and endurance, reduced risk of illness and chronic disease and improved overall health and wellness. Keep at it, the benefits extend way beyond the scale!
Nicole Springle, RD


Q: What is the difference between a healthy weight and being thin? - Anonymous
A: Sometimes there's a lot of pressure for women to be thin. But it’s important to step back and be realistic about your weight – and to look at it in relation to your overall health and well-being. Reaching and staying at a healthy weight long term includes being active and eating healthy foods. Follow the 80-20 rule. Make healthy food choices 80% of the time, and 20% enjoy small indulgences. Toss out the notion of being thin at all costs. Focus on feeling good because you’re healthy and you’re doing everything you can to stay that way.

- Zannat Reza


Q: Can I be healthy even though I am overweight? - Anonymous
A: Yes, because good overall lifestyle habits are what promote health. Being at your “healthy” weight does not automatically mean that you are healthy. For example, you are better off with a little excess weight and being physically active, having healthy eating habits and not smoking, than being thin, sedentary, stressed and a smoker. That being said, studies show that the more weight you gain, the greater the risks of developing certain health problems (e.g. hypertension, diabetes, heart disease, certain types of cancer). Plus, excess weight around the abdomen (apple shaped) is more harmful to your health than excess weight around the hips and buttocks (pear shaped).

- Lois E. Ferguson


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