Dial a Dietitian

Worried about Weight?

People come in a variety of shapes and sizes and genetics plays a major role in what our shape and size is. Our body shape or size does may not imply the presence or absence of health. We can work towards health and healthy behaviour changes no matter our weight.

Is Weight Loss the Answer?

Even if you’ve been instructed by your doctor or other health care provider that losing weight is in your best interest, a focus on weight loss and dieting may bring more harm to your body (and mind) than good. When people lose weight, 95% or almost all, are not able to keep it off for more than 1-3 years, and often end up weighing much more than when they started. This process of weight loss and gain may also result in negative health consequences. For some, dieting can lead to eating disorders.

Whether you’ve experienced any weight gain over time, or your weight has been fairly stable, weight maintenance (keeping yourself where you’re at) can have many benefits. Following the behaviours listed below can help you accomplish this, but changing behaviours can be difficult, and you may need the support of a dietitian and other health providers that can help you in this process.

No matter our size, it is important to take care of our bodies the best we can without dieting. Health at Every Size is an alternate approach to health and weight.

Health behaviours can make us healthier.  Do you:

If you answered ‘yes’ to the majority of questions above, you are more likely to enjoy health, regardless of either of your body shape or size.

If you answered ‘no’ to any of the above questions, and you are interested in working towards changing that situation, talk with your health care team to get you the support you need.  And you would not be alone, as most people can improve in at least one of these areas.

Keeping you Healthy

Eat regular meals and snacks: Fuelling our bodies regularly gives us energy to work and play, ensures steady blood sugars and level moods. It is one of the most basic ways to care for ourselves.

  • Start your day with breakfast
  • Eat meals and snacks every 3-4 hours throughout your day.

Eat a balance of foods at meals and snacks, including:

  • Whole grains (carbohydrates) for energy to fuel your brain and body
  • Meat, eggs, fish, poultry and legumes (protein) for staying power
  • Milk and alternatives for strong bones and teeth
  • Fruits and vegetables for fibre, vitamins and minerals

Enjoy all types of foods including desserts and treats.

Step away from the scale: Trust that your body will be at the right weight for you. Care for the body you have right now: Beautiful and healthy bodies come in all shapes and sizes, be kind to yours.

"Worried about Weight?" Supports:

In your community:

To learn more:

Suggested Books:       

  • Health at Every Size: The Surprising Truth about Your Weight by Linda Bacon
  • Intuitive Eating by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD

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