Weight Management

Manage Your Weight

• Follow the Heart Healthy Nutrition Plan found in Diet & Nutrition and in the Heart Healthy Living Guide (pdf)
• Attend a weight-management workshop
• Be active every day and follow your physical activity plan
• Keep your waist size below 35 inches (88 centimeters) for women and 40 inches (102 centimeters) for men
• Make these changes for life

Additional Tips

1. Set a realistic weight-loss goal:
   • Losing 5 to 10 per cent of your current weight may not get you to your ideal weight, but it will help your heart. For example, if you weigh 200 lbs (90 kg), aim to lose 10 to 20 lbs (4.5 to 9 kg).
2. Lose weight sensibly:
   • Quick fixes do not work!
   • Lose weight slowly at 0.5 to 2 lbs (0.25 to 1 kg) a week, and you will be more likely to keep the weight off.
3. Build an eating plan, not a "diet":
   • Eating plans work, diets don't.
4. Do not skip meals:
   • Eat three meals a day.
   • Healthy snacks can be included in your day.
5. Reduce portions:
   • Remember that how much you eat counts.
   • Choose smaller servings at your meals and snacks.
   • Beware not to cut back too much; that can make you hungry and more likely to overeat.
6. Choose from all food groups:
   • Include foods from vegetables and fruits, grain products, milk and its alternatives, and meat and its alternatives.
   • A healthy meal contains foods from at least three food groups.
7. Keep a food journal:
   • Keeping a record of what you eat will tell you where your habits need to be changed.
8. Get active:
   • Be active for 30 to 60 minutes most days of the week.
9. Get your family and friends involved in helping you meet your goal.
10. But most of all . . . be patient:
    • Setbacks can happen to anyone trying to make a change in eating and activity patterns.
    • It takes about six months of practicing a new skill or behaviour to make it a habit.
    • Accept that setbacks happen, get back on track, and don't give up.

Action Tips

• Walk at least 30 minutes five to seven days of the week
• Reduce foods high in fat, sugar and empty calories
• Limit alcohol consumptions to one to two drinks/day
• Eat smaller portions, eat slowly and stop when you feel full