Being truly ready to commit to achieving a healthy weight means making a commitment to healthy living – that is, to healthy eating, regular enjoyable activity, and doing things that make you feel good about yourself. Remember that a healthy body comes in many shapes and sizes, and many factors play a role in achieving a healthy weight.
Dieting is not the solution
You may think that dieting is the solution. However, before you decide to start on a popular diet, ask yourself these questions:
- Will you still be able to enjoy eating, one of life's greatest pleasures?
- Can you follow the diet you've chosen for a lifetime?
- Will you keep your weight off?
The answers to these questions are most likely "no". However, by choosing healthy living the answers become "yes".
Once you are ready to make a commitment to healthy living to achieve a healthy weight, consider the following:
- Are you truly overweight?
- How much weight would you like to lose?
- Have you set realistic weight goals?
- Are you ready to make lifestyle changes?
Your doctor or a Registered Dietitian can help you determine a healthy weight for yourself and the strategies to attain your goal.
Many factors affect your body size
Being active requires and consumes energy. Achieving a healthy weight requires a balance between the food we consume and the amount of energy we burn. People who choose to only eat less and less to maintain their weight could jeopardize their health from undernourishment or vitamin deficiency, which may prevent them from doing the activities they love. So strike a balance between the food you like and the activities you enjoy. Fitness professionals can offer tips and advice on how you can be more active.
Healthy eating and active living are not the only factors that affect your body size. You also need to consider:
- your age;
- your sex;
- your genetics;
- your culture;
- where you live;
- what you do for a living; and
- childcare and household responsibilities.
Tips for healthy weight
- Eat well by following Canada's Food Guide to Healthy Eating (for more information see the Office of Nutrition Policy and Promotion (ONPP)).
- Accumulate 30-60 minutes of moderate physical activity daily. You can include a combination of activities to build muscle strength, endurance, and flexibility. For example, at school, home or work - take the stairs, walk to work or home, shovel snow, garden or consider joining a recreational sport or activity you enjoy like baseball, yoga or dancing. Don't just watch your kids play - get involved!. If finances are an issue, remember walking counts as an activity and it doesn't cost anything - choose a parking stall further away from the mall/grocery store or get off the bus a few stops early and walk the rest of the way.
- Try listing what you would like to change (e.g. skipping meals, emotional or stressful overeating or inactive lifestyle) and then find ways, with or without help from family, friends, or a healthcare professional, to overcome these habits.
- Decide what you do well and what you enjoy; then do these things often to help you to feel good about yourself. Then try other activities or do a little more.
- Have a realistic body image (for more information see the FAQ "Why don't I like the size and shape of my body?").
Resources for Consumers:
Getting there… how healthy eating and active living help one woman achieve her goal
Lifestyle steps for a healthier you!
Provides advice for people who are concerned about their weight. Discusses foods, exercise, diets, and how to assess a healthy weight.
Healthy measures
Promotes steps that women from ages 25 to 45 can take to improve their health based on a three-pronged approach of healthy eating, physical activity, and self-esteem. Includes a self-assessment quiz, tips, affirmations, and a progress monitoring chart for consumers and a toolkit for health professionals.
Dietitians of Canada
This highly interactive web site will help you assess your food choices, activity patterns and body weight. It provides you with personalized feedback to help you achieve your healthy eating and active living goals and answers your nutrition questions. You'll also be able to search for a registered dietitian in your community.
To consult with a Registered Dietitian:
- Check your Yellow Pages listing for "Dietitians"
- Ask your family doctor to refer you to a Registered Dietitian
- Click on "Find a Nutrition Professional" at the Dietitians of Canada Website at http://www.dietitians.ca.
- Call 1-888-901-7776 to find a consulting dietitian near you.
Resources for Health Intermediaries
Vitality approach
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