There are two tried-and-true ways to lose weight, which may help prevent heart attack
or stroke: follow a healthy diet and exercise more.
Lose weight gradually
If you are overweight, loss of 5% to 15% of your body weight may improve your health,
ability to function, and quality of life and may help prevent heart attack or stroke.
Aim to lose about 10% of your weight over about 6 months. This would be 20 pounds
of weight loss for someone who weighs 200 pounds. Loss of ½ to 2 pounds per week
is usually safe. Even if you have regained weight in the past, it’s worthwhile to
try again. To help prevent heart attack or stroke, get your doctor’s recommendations—your
doctor can give you advice that puts weight loss in the context of your whole health
picture.
Weight-loss programs
Each day we see several ads for commercial weight-loss programs. If you feel that
a program is right for you, the National Institutes of Health suggests some criteria
you might want to consider.
- Does the program...
-
- Reduce calories but not rule out specific foods or food groups?
- Include regular physical activity and/or exercise instruction?
- Give tips on healthy behavior changes that also consider your cultural needs?
- Advocate a slow and steady weight loss of about ¾ to 2 pounds per week and not more
than 3 pounds per week?
- Incorporate a plan to keep the weight off after you have lost it?
Other factors to consider are cost (the total cost of the program and products/food),
the qualifications of the staff (if applicable), the availability of expert counselors,
oversight of the program by a medical professional, and willingness to work with
your personal health-care provider.
- Here are some tips that may help you lose weight:
-
- Gradual changes in eating habits have a better chance of leading to permanent
lifestyle change, which may help prevent heart attack or stroke.
- If you’re eating out, choose small portion sizes, share an entree with a friend,
or take part of the food home (if you can chill it right away).
- Limit fat intake, especially saturated fat—it’s the worst kind for your body.
- Know what you are eating. Read the nutrition facts label on all the packaged food
you buy.
- Check product labels to learn how much food is considered to be a serving, and how
many calories and grams of fat are in it. You might be surprised at what counts
as a full serving!
- Be especially careful to limit portion size of foods high in calories, such as cookies,
cakes, other sweets, french fries, fats, oils, and spreads.
- Losing as little as 5% of your body weight may reduce your health risk if you are
overweight and may help prevent a heart attack or stroke.
Remember, your doctor is the single best source of information to help prevent heart
attack or stroke. Please consult your doctor if you have any questions about your
health or your medicines, or before starting any diet program.
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