ask the dietitian
By Suzanne Carere, BASc, RD
Q. I want to lose weight, but I’m not sure how much I should lose and how I should go about doing it. What’s a healthy weight and how can I get there?
Suzanne: The North American population appears to be obsessed with trying to lose weight. It is a multi-billion dollar industry where fad diets and miracle pills are cashing in. No matter where you look, the secret to a thinner ‘better’ you is just $19.95 away. Are the people in those ads really a healthy weight? Are you?
A quick, simple way to calculate healthy weight is using a body mass index (BMI). To determine BMI, divide your weight in kilograms by height in metres squared. A healthy adult (aged 18-65) should fall between 20 and 25 on this index. This calculation, however, does not take into account a person’s overall body composition. Ethnic origin and muscle mass are two factors that can result in skewed numbers.
Studies have shown however, the desired body size of men and women, does not fall within a healthy BMI range. The average female strives for a body size below a BMI of 20, while the average male strives for a BMI above 25.
It is important to remember that being thin or very muscular doesn’t necessarily mean being healthy. If you are trying to lose weight however, here are some tips that will help you achieve the desired weight loss:
• Avoid eating two hours before going to bed.
• Don’t waste calories on liquids – choose calorie free drinks or water more often.
• Eat six smaller meals a day instead of three large ones – a steady infusion of calories is more easily burned than three large loads.
• Time eating carbohydrates around periods of activity, eat less in the evening – excess sugar you can’t burn gets stored as fat.
• Choose higher fibre foods more often – fibre keeps you feeling full longer.
• Ensure you have eaten at least two different colours of vegetables each day – veggies are low in calories and high in fiber, vitamins and minerals.
• Keep active – when it comes to weight loss, exercise and healthy eating go hand-in-hand.
Suzanne Carere, BASc, RD,
is a Director at HealthWithCare in Markham.
Contact her at 905-474-5754 x 2018
or at suzanne.carere@healthwithcare.ca
2600 John Street, Unit 207, Markham, ON L3R 3W3 T: 905.475.5222 F: 905.475.6369
