Strategies for a healthy weight
Managing your weight doesn't have to mean altering your life dramatically. Take small steps, aim modestly and realistically, and then build from there. A small, steady weight loss of a pound or two (1/2 to 1 kg) a week is much easier to attain and healthier for your heart than a larger drop. Research also shows that you'll be much more likely to keep it off.
What to eat
- Add vegetables and fruit to your meals and snacks, aiming for 5 to 10 servings a day, as recommended by Canada's Food Guide to Healthy Eating.
- Switch to whole-grain breads and cereals whenever possible to help you feel full.
- Avoid fried foods – they are high in unhealthy fat and calories.
- Aim for a wide variety of healthy foods – from colourful red peppers and dark green leafy lettuce to beans and nuts – to gain a variety of essential nutrients.
- Read the Nutrition Facts table on all food labels to assess the amount of calories, saturated fats, trans-fats, sugar and salt a product may contain.
- Look for the Heart&Stroke Health Check™ symbol on food packages. Health Check is the Foundation's food program based on 's Food Guide to help Canadians make wise food choices at the grocery store that are higher in fibre and lower in fat and salt. There are now more than 1,000 Health Check food products.
What to drink
- Drink lots of water throughout the day
- Choose lower fat milk (skim, 1%)
- Avoid pop, sugary drinks and alcohol
How much to eat
- Make portions a reasonable size – avoid super sizes and second helpings
- Use smaller plates, bowls and cups
- Fill ¾ of the plate with vegetables, fruit and whole grains, ¼ with meat or alternatives
When to eat
- Eat three heart-healthy meals and two snacks a day, at regularly spaced intervals
- Make sure you eat breakfast. People who eat breakfast tend to maintain a healthy weight.
How to eat
- Eat slowly, enjoying the flavours and textures
- Make mealtime a social activity with family and friends, which may prevent bingeing
- Avoid "unconscious eating" at your desk, in your car or in front of the TV
Be physically active
Just 30 to 60 minutes a day of moderate activity, such as a brisk walk, most days of the week not only helps you lose weight, but is also a key factor in keeping it off over the long term.
Last reviewed April 2007.
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© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007
