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f your pants are feeling a little snug, you're low on energy, and your self-esteem
isn't what it should be, it's possible you're carrying excess weight. You certainly
aren't alone.
Many Canadians struggle with excess weight; in fact, just over
half of adult Canadians are overweight and one in six is obese. These facts
are alarming since there is no indication that this trend has yet reached its
peak.1
What is a healthy weight?
The Body Mass Index (BMI) is a guideline used to see if you have a healthy
weight. It is a ratio of your weight and height and assesses your health risk
associated with being under or overweight. Visit
Health Canada's Body Mass Index (BMI) Nomogram page to check your BMI!
A BMI score of:
- Less than 18.5 means you may be more likely to develop certain health problems
such as poor resistance to infection.
- Between 18.5 and 24.9 means you have a healthy weight and have a lower chance
of developing health problems—this is where you want to be!
- Between 25.0 to 29.9 means you may be more likely to develop certain weight-related
health problems such as heart disease, high blood pressure and diabetes.
- 0ver 30.0 means you are at high risk to develop health problems related
to weight such as heart disease, high blood pressure, type
2 diabetes and others including some types of cancer.
Small changes can make big differences
If you're overwhelmed by the thought of trying to lose weight, remember that
even a small weight loss has health benefits:
- Modest weight reduction in obese people with type 2 diabetes can improve
blood sugar.
- For obese people with high blood pressure, a small weight loss can reduce
blood pressure.
- People who are at a healthy body weight have less risk of psychological
problems such as poor self-esteem, depression, anxiety disorders, and disordered
eating, than people who are overweight or obese.2
Tried and true tips to get you started on the road
to a healthy weight
- Eat well by following Eating
Well with Canada's Food Guide.
- Surround yourself with healthy food choices—in your cupboard, refrigerator,
and at your workplace to help you succeed in choosing food wisely. Fresh fruit,
yogurt, boiled eggs, cut up veggies, canned tuna, dried fruit (such as raisins
or cranberries), are all great foods to keep on hand.
- Try to do at least one hour of physical activity daily or almost daily.
You can include a combination
of activities to build muscle strength, endurance, and flexibility. Here
are some examples:
- Take the stairs at school, home or work
- Walk to work or home
- Shovel snow
- Garden
- Join a recreational sport or activity you enjoy like baseball, yoga
or dancing
- Don't just watch your kids play—get involved!
- If cost is an issue, remember walking counts as an activity and it doesn't
cost anything—choose a parking stall further away from the grocery store
or get off the bus a few stops early and walk the rest of the way
- Drink one extra glass of water every day this week.
- Get real! Be realistic about what you can do. Be proud of your efforts
to eat well and be active, but don't just think about it; write down or say
out loud one thing you did each day this week that made you feel great.
- Involve family and friends to help you stay motivated.
- Decide which activities you do well and enjoy them. Do these activities
often to help you to feel good about yourself. Then, try other activities
or do a little more of your favourites.
Other factors affecting body size
Healthy eating and active living are not the only factors that affect your
body size. Others are:
- your age
- your sex
- your genetics
- your culture
- where you live
- what you do for a living
- your childcare and household responsibilities.
When you plan your eating and activities, remember to consider these factors
as well.
References
- http://www.dietitians.ca/english/pdf/NNMC2005_Backgrounder_rev.pdf
p. 6,11-13
- ibid., p.6,13
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This article was prepared by Mary Sue Waisman, member of 
