Being overweight

If you've been struggling with your weight, you're not alone. Almost 60% of Canadian adults are either overweight or obese, which is a growing concern since it's a major risk factor for heart disease and stroke.

By achieving and maintaining a healthy weight, you can significantly reduce your risk of heart disease and stroke and control other conditions such as high blood pressure, high blood cholesterol and diabetes.

But, with our busy lives, it isn't always easy to find the time to eat right and be active. To help you get started, we've created a plan that's as easy as 1-2-3.

1. Assess yourself
Waist circumference

If you're a man and your waist measures more than 102 centimetres (40 inches) or a woman more than 88 centimetres (35 inches), you are at increased risk of developing health problems such as heart disease, high blood pressure and diabetes. For persons of Chinese or South Asian descent you are at increased risk if you are more than 90 centimetres (35 inches) for men or 80 centimetres (32 inches) for women. Find your Waist Circumference.

BMI (Body Mass Index)

Another way to determine if your weight falls within a healthy range is to consult something called the Body Mass Index (BMI). BMI is 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. Find out if your weight is putting you at risk for obesity-related diseases such as high blood pressure, high blood cholesterol, diabetes and heart disease and stroke. Calculate your BMI (Body Mass Index).

2. Eat right

Include vegetables and fruit, whole grains and lean proteins such as chicken, fish and beans more often. To create balanced meals that are moderate in portion size, follow Canada's Food Guide.

3. Get active

There are lots of important reasons to make physical activity part of your life. It's a great way to maintain a healthy weight, reduce high blood pressure, lower blood cholesterol levels, manage stress and cut your risk of heart disease and stroke. The Heart and Stroke Foundation recommends Canadians make active living part of their daily lives. Just 30 minutes most days of the week is all it takes to start.

Check out Canada's Physical Activity Guide to Healthy Active Living.

Tips to maintain a healthy weight
  • Eat a healthy diet and be physically active.
  • Lose weight slowly. Achieving a healthy weight is a long-term commitment.
  • Avoid fad diets.
  • Eat a diet that is lower in saturated and trans fats and includes vegetables and fruit, and whole grains such as brown rice, oatmeal, barley and 100% whole-wheat bread.
  • Use less fat in cooking. Bake, broil, steam, boil, microwave or grill your food.
  • Manage portion size. Divide your plate into four sections. Fill half your plate with vegetables, a quarter with whole grains and the remaining quarter with meat or meat alternatives.
  • If overeating is your way of coping with stress, identify the source of your stress and learn new ways to cope.

For more information on healthy weight, please read our brochure Your Health Your Weight: Simple Steps to Making Healthy Choices

For more information, visit our section on Health Weight, Healthy You.

Last reviewed: August 2008.