Reaching and keeping a healthy body weight

Why is a healthy body weight important?

A healthy body weight can improve your:

This will help lower the chances of:

Having another stroke
Heart disease including a heart attack
Diabetes

Some people benefit from losing weight.

Losing weight gradually is best for your health. Just a small amount of weight loss (5 – 10%) over 6 months can benefit your health.

Some people benefit from gaining weight.

Sometimes, after a stroke, people lose weight because they are not eating well.
Speak to your doctor or a Registered Dietitian about tips to help you with healthy weight gain.

When you think about a healthy weight for you, consider:

your shape
the size of your waist
your weight

What is a healthy body shape?

How your weight is distributed matters

Some people are shaped like an apple. They carry fat around their waist.

Others are shaped like a pear. They carry fat around their hips.

Being shaped more like an apple can put you at higher risk of:

Stroke
Heart disease
Diabetes

What is a healthy waist size?

Men’s waists should be 40 inches (102 cm) or less

Women’s waists should be 35 inch (88 cm) or less

If your waist measurement is above the target, you can benefit from gradually reducing the size of your waist. Even small decreases can benefit your health.

What is your waist size?

The size of your waist matters. Waist size is the measure of distance around the abdomen. To measure your waist:

Locate the top of your hip bone.
Place the tape measure evenly around the abdomen at the level of this bone.

How do I measure my waist size?

Waist size is the measure of distance around the belly.

To measure your waist:

Find the top of the hip bone.
Place the tape measure evenly around the abdomen at the level of this bone.

If your waist size is above the target, try to reduce it slowly by eating well and keeping active. This can help to improve your health.

Place the tape measure evenly around the abdomen at the level of this bone.

Download a waist size tracking worksheet here.

What is a healthy weight?

Your healthcare team can help you decide what a healthy weight is for you. Use a chart like the one below to track your waist size.

A realistic waist size goal is: _______________________________

How much do you weigh?

Your health care team can help you decide what a healthy weight is for you.

The goal for some people is to lose weight. Losing weight gradually is best for your health. Aim for 1 to 2 pounds (0.5 to 1 kilogram) a week. Some people will lose weight more slowly.
The goal for some people may be to prevent weight gain.
Others may need to gain weight.

A chart like the one below can be used to track your weight. Review your Review your progress in 6 months and set another goal to build on your success.

A realistic weight goal is: ____________________________