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Healthy Habits Healthy WeightA Practical Guide to Weight Management


ForewordYouve been struggling with your weight for years. Youve gained and lost dozens of pounds, but every pound you lose creeps back and you find yourself anxiously avoiding that bathroom scale.

Will it ever end? It can. Youre off to a good start by reading this booklet. Here, youll find strategies to help you keep the weight off for good. Winning the battle of the bulge for the long term means finding an eating and exercise plan you can live with forever one that satisfies your nutritional needs and provides the energy you need for active living, while pleasing your palate. Constructing such a plan is easier than ever as this booklet is packed with credible information, tips and recipes to make healthy eating happy eating. Here, registered dietitian, author, and nutrition counsellor Rosie Schwartz shares expert advice and the scientific evidence to back it up. Plus, youll benefit from her vast experience with clients who have lost weight and kept it off. You may find this booklet is just the foundation you need to get started. We hope you use it time and time again, turning to it as a trusted guide when life throws you a curve and you find the weight creeping up again. Each year, approximately 74,000 Canadians die of heart disease and stroke. And 80% of Canadians have at least one risk factor for heart disease or stroke. We can win the battle against this potentially fatal disease by modifying our lifestyles starting with weight. Thats why the Heart and Stroke Foundation is so pleased to provide you with this useful source book. If youre ready, so are we. The Heart and Stroke Foundation

Contents2 4 6 7Weight A growing problem 10 reasons for weight gain Is your weight healthy? Assess your risk More than just weight Are you an apple or a pear? Your weight distribution Goal setting Whats realistic for you? For how long? The battle plan Staying on track Demon diet detective Why fad diets fail Record keeping How food and activity logs can help you Whats on the menu? Your HeartSmart eating plan Grain products Vegetables and fruit Fibre Milk products Meat and alternatives Fat facts Healthy fats Your personal fat budget How to slash the fat


Revamping eating styles At the starting gate Test your appetite controls Breaking the fast HeartSmartTM supermarket shopping Making healthy choices Whats in a label? In the kitchen Eating out Fast food follies Fast food facts Liquid benefits Not all liquids are created equal Alcohol advice Portion distortion Building an active lifestyle Get physical What do we mean by active living? Stress busting How much are you burning?


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Keeping on track Staying motivated 20 things you can do instead of eating Resources & Support Contact us

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Weight A growing problemIts a big problem and its getting bigger. In fact, Canadians are heavier now than they have ever been before.

Its those 5 pounds you put on over the holidays. Its the 10 you gained when you lost your job. Or maybe your problem is even bigger than that. Youre not alone. Literally thousands of us struggle with our weight. It is estimated that almost 60 percent of Canadian adults are overweight, with nearly a quarter considered obese. Some experts even call it an epidemic. But perhaps the greatest toll of excess weight is on our health. An increased risk for heart disease and stroke, which are the leading causes of death for Canadian men and women, goes hand in hand with carrying too much body fat so do diabetes, gall bladder disease, osteoarthritis, and cancers of the colon, breast and prostate. Even reproductive problems in women and erectile dysfunction in men are more likely to occur when a person is extremely overweight. But you probably know all that. You also know that you need to trim a little body fat the big question is, how. This booklet will give you a good start. Here youll find valuable information on how to assess the problem, set realistic goals and achieve them. In this booklet youll find a variety of tools to make weight management easier than you thought, and probably even fun.

Need a little motivation?Remember this: even a modest loss of 5 to 10 pounds can make a huge difference to your health, reducing your risk for all sorts of diseases, including heart disease. Youll feel better, too. So lets get started.


Healthy Habits, Healthy Weights

Be smoke free!10 reasons for weight gainYour weight has been creeping up for years. How does it happen? The reason for weight gain is really quite simple: when the number of calories eaten is greater than the number of calories used by the body, the surplus is stored as body fat. Knowing that is an important start, and knowing the other factors that may play a part in your weight-loss picture is the next step. Eat several small meals throughout the day. By eating frequently you will keep your mouth busy and prevent the hunger pangs that frequently lead to overeating later in the day. Keep snacks such as carrot and celery sticks, fresh fruit and unbuttered popcorn close at hand. Drink plenty of fluids, but avoid caffeine and alcohol. Cold water will help flush the nicotine out of your system and will keep your mouth busy. Caffeine may make you more agitated, so keep away. Dont worry about your weight. Keep in mind that you would have to gain 80 to 100 lbs. to counteract the health benefits of quitting smoking. Be physically active. Exercise will relieve stress, fuel your metabolism and keep your mind off smoking. For more nutrition tips for exsmokers visit the Dietitians of Canada at www.dietitians.ca Breathe clean without gaining weight. Follow these tips when quitting:

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Diet. Regularly consuming too many calories, especially from high-fat foods and calorie-laden drinks. Physical inactivity. Inactive people are more likely to carry excess body fat. Genetics. Your risk of obesity increases if one or both of your parents is obese. Age. As we age we lose muscle to fat and our metabolism declines, reducing calorie needs. Gender. Men expend more calories than women, making weight control a tougher challenge for women. Psychological factors. Some people overeat to cope with emotional problems. Pregnancy. A womans weight can rise 4 to 6 pounds after each pregnancy. Medications. Some corticosteroids and antidepressants can result in weight gain. Illness. Any medical condition that leads to decreased activity can result in weight gain. Quitting smoking. Smokers can gain up to 8 pounds when quitting. For great tips to help you quit without gaining, read Be smoke free! on this page.


Is your weight healthy?Use this tool to determine the weight range thats right for you. Assess your riskThe best way to determine if your weight falls within a healthy range is to consult something called the Body Mass Index (BMI). The BMI measures body fat and its potential impact on your health. Its a ratio of height and weight that allows for a range of weights to be associated with good health instead of just one ideal weight. (To find your BMI, see chart on next page.)

What your BMI means:Under 18.5 This BMI is considered to be underweight and is linked to some health problems. 18.5 to 24.9 According to the World Health Organization standard, your weight is in the acceptable range. 25 to 29.9 A BMI measurement in this range is classified as overweight. 30 or more BMI measurements of more than 30 rank as obese, with 30 to 35 being moderately obese, 36 to 40 being severely obese and more than 40 considered very severe.

Guidelines from the World Health Organization (WHO).

The BMI is accurate for almost everyone but should not be used for anyone under 18, pregnant or breastfeeding. Also keep in mind that it may be less accurate for people who are extremely muscular, like competitive weightlifters. For persons 65 and older the 'normal' range may begin slightly above BMI 18.5 and extend into the 'overweight' range.


Healthy Habits, Healthy Weights

Find your BMI using the chart below:1. Plot your current weight and draw a horizontal line across the chart. 2. Find your height and draw a vertical line from the top to the bottom of the chart. 3. Find where these two lines cross. 4. This is your current BMI.HEIGHT (in) 106 104 102 100 98 96 94 92 90 88 86 84 82 80 WEIGHT (kg) 78 76 74 72 70 68 66 64 62 60 58 56 54 52 50 48 46 44 42 17 16 15 14 13 12 94 11 100 58 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 208 202 196 190 184 178 WEIGHT (lb) 172 166 160 154 148 142 136 22 21 20 130 124 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 232 226 220 214

3029 28 27 26

2524 23


118 112 106

88 40 147 149 151 153 155 157 159 161 163 165 167 169 171 173 175 177 179 181 183 185 187 189 191 193 195 197 HEIGHT (cm)

Source: Adapted from Health and Welfare Canada. Promoting Healthy Weights: A Discussion Paper. Ministry of Supply and Services Canada: Ottawa, Ontario. 1988, to reflect the World Health Organization guidelines.

To calculate your BMI online, visit http://www.heartandstroke.ca/healthyweightHeart and Stroke Foundation - A Practical Guide to Weight Management


More than just weightFind out how your shape affects your health.Are you an apple or a pear? If youve never thought of your shape as being one or the other, its time to start considering where you carry fat as well as how much of it you carry. Studies tell us that those of us who have apple shapes, storing excess body fat around our middles, are at a higher risk for lifestyle-related diseases such as heart disease, stroke and diabetes, even if our BMI falls