--- title: 5 Tips for Weight Management description: Our patient partners come to our Clinic with the goal of losing weight, & our Registered Dietitians provide tips & evidence-based tactics for success.  image: https://blog.healthone.ca/hubfs/derick-mckinney-__QqvTI5Edc-unsplash.jpg --- [Skip to content](https://blog.healthone.ca/5-tips-for-weight-management#main-content) [![HealthOne-CMYK](https://blog.healthone.ca/hs-fs/hubfs/HealthOne-CMYK.png?width=250&height=51&name=HealthOne-CMYK.png)](https://blog.healthone.ca/) - [healthone.ca](https://healthone.ca/) - [Our Story](https://healthone.ca/about-us/) Open main navigation Close main navigation - [healthone.ca](https://healthone.ca/) - [Our Story](https://healthone.ca/about-us/) Wellness # 5 Tips for Weight Management Our patient partners come to our Clinic with the goal of losing weight, & our Registered Dietitians provide tips & evidence-based tactics for success.   ![HealthOne](https://blog.healthone.ca/hubfs/HOBlogAuthor.png) Reviewed by: HealthOne ![](https://blog.healthone.ca/hubfs/clock.svg)Last Updated: March 19, 2026 . ![](https://blog.healthone.ca/hubfs/derick-mckinney-__QqvTI5Edc-unsplash.jpg) Last Updated: March 19, 2026 . ### Table of Content Especially during the plentiful and social summer months, managing your weight can be a challenge.  Many of our patient partners come to our Wellness Clinic with the goal of losing weight, and our Registered Dietitian provides tips and evidence-based tactics for success.  However, many people also turn to online resources to research the latest diet fads and are left feeling overwhelmed and confused.  There is a lot of conflicting information online, which can lead to frustration when the results don’t appear as anticipated! **This week, we got together with one of HealthOne’s Registered Dietitians, Eric, to bring you these 5 actionable tactics for weight control.** ## 1. Drink 500mL of Water Before Meals Research has shown that participants of weight management programs who drink 500mL of water before meals lose weight 1.5 times faster than those who do not (Dennis et al, 2010).  Either carry a water bottle with you or remember to put a class beside your meal as a reminder! ## 2. Prepare 2-3 Meals in Advance Eating meals cooked at home is extremely important to effectively managing your weight.  Restaurant meals are full of hidden calories and unhealthy ingredients that can sabotage your efforts even if they appear to be healthy!    Research shows that people who consume more than five meals at home per week were 28% less likely to be obese than those who consume fewer than three home-cooked meals. Not to mention, they also had diets with higher overall nutritional quality, ate 160g more fruit and vegetables, and had reduced risk of CVD, type-2 diabetes, and early mortality (Mills et al). Consider making extra portions of your dinner to put into containers for the next day, making batches to keep in the freezer, or pre-chopping vegetables for your fridge.  Having healthy items on hand can make a huge difference in your food choices! ## 3. Eat Protein Foods at Every Meal Studies have shown that eating protein with meals can greatly enhance weight loss efforts.  Especially at breakfast, many people grab something on the go that ends up being mainly carbohydrates, such as muffins, pastries, and bagels.  One study found that eating eggs with breakfast led to a 1.7 times faster rate of weight loss than eating bagels (Vander Wal et al, 2007). Other ideas for protein foods at breakfast include turkey bacon, cottage cheese, Greek yogurt, chia and hemp seeds, or a high-quality protein powder.  ## 4. Take 20 Minutes to Finish Your Meal Research shows that slow eaters actually end up consuming fewer calories than people who eat quickly (Andrade et al, 2008). Be mindful of taking the time to chew your food, putting your fork down in between bites, being mindful while eating, or using chopsticks to practice eating more slowly.  ## 5. Find Your Exercise Sweet Spot Interestingly, both very low exercise and very high levels of exercise can increase calories consumed, while moderate exercise does not show the same effect.   Everyone has a unique definition of what moderate exercise means to them, so experimenting is important to finding out what’s best for you.  Start by working out 2-3 hours per week and work up to 4-6 hours per week while monitoring your hunger. When you feel your hunger increasing, scale back your activity slightly or opt for less intense exercise such as walking.  If you have any questions about weight management, make an appointment at our Wellness Clinic with one of our Registered Dietitians [here](https://healthone.ca/toronto/wellness-clinic-to/#registereddietitian). Have an inspired day! To stay up to date on our HealthOne services, products, and events, follow us on Instagram! **[@HealthOneTO](https://www.instagram.com/healthoneto/)** [Book a complimentary 15-minute consultation with our dietician.](https://healthone.ca/toronto/wellness-clinic-to/) ![](https://blog.healthone.ca/hubfs/see-icon.svg) ### Frequently Asked Questions 1\. Are walk-in clinics free? Your walk-in clinic visit will be covered by the Ontario Health Insurance Plan (OHIP) if you have a valid OHIP or a health card from all other provinces except for Quebec. We also offer direct billing for UHIP, Morcare, and Guard.Me. Certain services including medical notes, travel consults, and vaccinations are not covered by OHIP. Please refer to our uninsured services handout or contact our team for more information. You can reach our Patient Care Coordinator by calling 416-613-0333 or sending an email to [medical@healthone.ca](mailto:medical@healthone.ca) 2\. Do you offer vaccinations? Yes, we offer a variety of different vaccinations at our clinic including bacteria and virus vaccinations, allergy shots, birth control shots, flu shots, skin tests and urine tests. For a comprehensive list of the vaccinations we offer, please visit our Medical Walk-In page and book an appointment online. 3\. Is your family doctor accepting new patients? Unfortunately, our family doctors are currently not accepting new patients nor does our clinic have a waitlist for new patients. You can join our email list to be notified of when we open our family doctor roster, and in the meantime, you can register with “Health Care Connect”. It is a government organization that can help you find a family physician in your area. You can call them at 1-800-445-1822 or register online at https://hcc3.hcc.moh.gov.on.ca/ HCCWeb/faces/layoutHCCSplash.jsp Written by: [![](https://blog.healthone.ca/hubfs/health-one.svg)](https://healthone.ca/) ![HealthOne](https://blog.healthone.ca/hubfs/HOBlogAuthor.png) Reviewed by: **[HealthOne](https://healthone.ca/our-team/)** HealthOne is a Toronto-based health and wellness centre bringing medical, dental, skin, rehab, mental health and more together under one roof. With three GTA locations and over 200,000 patients served, HealthOne is redefining how Canadians access modern, connected care. 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