Healthy bodies come in many shapes, sizes and abilities. HealthLink BC, in collaboration with our partners, is reviewing our content to ensure weight-related messaging contributes to efforts to reduce weight bias and stigma while supporting health and wellness for people in B.C.
Speak with your health care provider if you are concerned that your weight is affecting your health. If you have questions about or would like support with eating or physical activity, call 8-1-1 to speak with a registered dietitian or qualified exercise professional.
Your body needs a certain number of calories each day for you to function and keep doing your daily activities. After your body meets its needs, it stores extra calories as fat. Your weight remains steady when your body takes in the same amount of calories that it burns. To lose weight, you have to use up more calories than you take in.
Here are some tips for cutting back on calories:
Fill up on fruits and vegetables, which are low in calories.
Think of meat as a side dish. Choose low-fat versions, such as low-fat ground beef, ground turkey breast, and skinless chicken. Trim fat off of meats before cooking.
Avoid high-fat meats, such as organ meat, fried chicken, fried fish, lunch meat, sausage, and hot dogs.
Choose low-fat and non-fat dairy products.
Instead of whole eggs, try egg substitutes or egg whites only.
Use cooking methods with little or no fat, such as broiling, steaming, or grilling.
Chill soups and stews after you cook them so that you can skim off the fat after it gets hard.
When you bake muffins or breads, replace part of the fat ingredient (oil, butter, margarine) with unsweetened applesauce.
Choose reduced-calorie salad dressings or use less dressing.
Check the labels of "fat-free" cookies, candies, chips, and frozen treats. Some of them have more calories than the regular versions.
Try to limit soda, fruit juices and drinks, and alcohol drinks. Drink water instead.
Tips for eating out
Order foods that are broiled or poached rather than fried or breaded.
Cut back on the amount of butter or margarine that you use on bread.
Order sauces, gravies, and salad dressings on the side, and use only a little.
When you order pasta, choose tomato sauce rather than cream sauce.
Ask for salsa with your baked potato instead of sour cream, butter, cheese, or bacon.
Don't upgrade your meal to a larger size.
Watch portion sizes. Share an entree, or take part of your food home to eat as another meal. Share appetizers and desserts.
Author: Healthwise Staff Medical Review: Kathleen Romito MD - Family Medicine Martin J. Gabica MD - Family Medicine Adam Husney MD - Family Medicine Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Medical Review:Kathleen Romito MD - Family Medicine & Martin J. Gabica MD - Family Medicine & Adam Husney MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
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If you have questions about physical activity or exercise, call 8-1-1 (or 7-1-1 for the deaf and heard of hearing) toll-free in B.C. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time. You can also leave a message after hours.
Translation services are available in more than 130 languages.
HealthLinkBC’s qualified exercise professionals can also answer your questions by email.
If you have any questions about healthy eating, food, or nutrition, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. You can also leave a message after hours.
Translations services are available in more than 130 languages.
HealthLinkBC Dietitians can also answer your questions by email.