Managing Weight

People with physical challenges can find it difficult to maintain a healthy weight. For some people, problems with mobility lead to weight gain; for others, loss of muscle mass or difficulty swallowing can lead to unwanted weight loss.

For expert advice on maintaining a healthy weight, call Dietitian Services @ Healthlink BC . You can also get some good ideas by reading through the information here.

Contributing factors

For people with physical challenges, some of the contributing factors that may lead to unwanted weight gain or weight loss could include:

• A particular medical condition that affects the body's metabolism.
• Reduced mobility and lack of regular exercise.
• Reduced muscle mass.
• Medications that may increase or decrease appetite.
• Eating habits may be affected by depression, anxiety, boredom or frustration.
• Dependence on family members or carers to provide meals.
• Poor knowledge of nutrition and weight management.

What is a healthy weight?

There are many ways to calculate a person's ideal weight for their height – such as the body mass index, or BMI – but these methods don't always apply to people with physical challenges.

For example, you may weigh less than is recommended for the general population, but the BMI guidelines do not take into account any reduced muscle mass in your legs or arms.

A better way to judge your weight is to measure your waist and hips. If your waist is bigger, you may need to lose weight. Losing just 5 - 10 cm off the waist can significantly reduce your risk of many conditions, including diabetes and heart disease. Talk to Dietitian Services @ Healthlink BC for help calculating a healthy weight for you and strategies for managing your weight.

Healthy eating suggestions for people who want to lose weight

It's a good idea to see a dietitian for advice on how to achieve a slow, healthy weight loss. Some suggestions include:

• Eating a range of healthy foods: Vegetables, fruit, and grain products, should make up the bulk of the diet. Choose lean meats, low fat meat alternatives, lower fat milk, and other dairy products. Limit foods like pastries and fried foods that are high in fat and sugar.
• Eat more fibre: High fibre foods offer a sensation of fullness and satisfaction without the calories. Aim for around 30g of fibre each day. See the tip sheet Fibre for Health .
• Adapt existing recipes: Most recipes can be converted to lower fat meals with little effort. For example, you can replace cream with non-fat yogurt – and using non-stick cookware eliminates the need for cooking oils. You can also grill, bake or roast meat, fish, poultry and vegetables instead of frying.
• Don't overeat: Excess calories increase your weight. It’s best to eat foods that are lower in fat and to avoid eating when you’re not hungry.
• Read labels: Packaged foods include Nutrition Facts labels. Make a habit of reading these labels when shopping, and choose foods that are lower in fat and higher in things like fibre.
• Get regular physical activity: Any type of regular exercise will boost your metabolism and help burn calories. It’ll also help you feel better, physically and emotionally.

Healthy eating suggestions for people who want to gain weight

See a dietitian for advice if weight gain is required for you, and for information on how many calories you need to consume each day to achieve a slow, healthy weight gain. Suggestions include:

• Eat more often: Eating 6 or more small meals and snacks throughout the day can help boost your appetite.
• Have your favourite foods: Make sure you eat a range of healthy foods, but focus on those you really like.
• Choose full fat foods: The extra calories will help you gain weight.
• Add extra calories to meals: Mixing grated cheese, polyunsaturated margarine, dried milk powder or yogurt into your favourite meals adds extra calories – without you having to eat a large quantity of food.
• Exercise regularly: Any type of regular physical activity, even gentle stretching, can help stimulate a flagging appetite – and help build muscle tissue.

Find an eating style that suits you best:

Maintaining a healthy weight is only possible in the long term if the 'eating style' is your style. Do you prefer eating 3 main meals each day – or grazing on mini-meals every few hours? Talk to a dietitian about your eating preferences and draw up a plan that you can follow.

Physical activity is important:

Proper weight management relies on physical activity too. If you have reduced mobility, remember that any degree of activity is helpful. A person who uses a wheelchair can still lead a very active lifestyle. Exercising in water can be easier because the buoyancy offers support. Even gentle stretching can prevent muscle contraction and wasting. An individually planned exercise program is an important weight management strategy, so see a doctor for further information.

This information was adapted from the “Go for your life” campaign with kind permission by the Victorian Government, Melbourne, Australia.

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Canada's Physical Activity Guide to Healthy Active Living (PDF)

Dietitian Services @ Healthlink BC