Healthy weight

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Maintaining a healthy weight is important at any age, but it is especially vital for older adults. Exercise and nutrition play a key role in managing your weight and can ward off a host of health problems including diabetes, heart disease and cancer. Make a commitment to yourself to stay active and eat a healthy diet.

Does wearable technology help with weight loss and other health goals?

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Struggling to lose weight? Mindfulness may be the solution

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82 Show All 15Blog Posts 26Evidence Summaries 41Web Resource Ratings 4Patient Decision Aids

Evidence Summary

Nutritional strategies can improve body composition in underweight and overweight older adults
JBI Database of Systematic Reviews and Implementation Reports (2016)
Evidence Summary

Interpretive labelling on restaurant menus decreases calories ordered and consumed
Journal of the Academy of Nutrition & Dietetics (2014)
Evidence Summary

Personalized feedback increases the effectiveness of online weight loss programs
Obesity Reviews (2016)
Evidence Summary

More research is needed to determine the best ways to avoid gaining weight – diet changes can help
American Journal of Preventive Medicine (2013)
Evidence Summary

Combination of exercise and diet has small effects in reducing risk factors for type 2 diabetes
International Journal of Behavioral Nutrition and Physical Activity (2014)
Evidence Summary

Text-messaging interventions help people quit smoking and improve medication use among HIV positive
PLoS Medicine (2013)
Evidence Summary

Mobile technology may support weight loss in overweight or obese adults in the short term; but long term impact is unknown.
Obesity Reviews (2013)
Evidence Summary

Interventions to promote walking in groups increases physical activity in older adults.
International Journal of Behavioral Nutrition and Physical Activity (2013)
Evidence Summary

The Atkins diet may produce short-and-long-term weight loss in overweight and obese adults
Nutrients (2017)
Web Resource Rating

Obesity in adults
Canadian Task Force on Preventive Health Care

The Canadian Task Force on Preventive Health Care recommends behaviour change programs to help adults who are overweight or obese lose weight, since there is evidence that these programs work. Behavioural change programs include education and support to help patients improve their diet and physical activity.
Evidence Summary

Vegetarian diets, particularly vegan diets, help with weight loss.
Journal of General Internal Medicine (2015)
Evidence Summary

High-Intensity Interval Training decreases risk factors of chronic disease in people with overweight or obesity
British Journal of Sports Medicine (2017)
Evidence Summary

In the short-term, low-carb diets decrease blood sugar levels in people with type 2 diabetes
BMJ Open Diabetes Research & Care (2017)
Evidence Summary

Mindfulness training helps decrease impulsive and binge eating and increase physical activity
Obesity Research and Clinical Practice (2016)
Web Resource Rating

Obesity and overweight in adults
Patient.co.uk

Increased weight can put you at risk for things like joint pain, low energy, and many health problems. Lose weight by eating healthy and increasing physical activity. Ask your doctor if your weight might be affecting your health.
Evidence Summary

Mobile phone text messaging helps overweight and obese adults lose weight
American Journal of Epidemiology (2015)
Web Resource Rating

Let's talk about portion size and overeating
Evidently Cochrane

Bigger portions, packaging and tableware may cause you to consume more food and drink. Limit portion sizes of fatty foods and sugary drinks to maintain a healthy diet.
Web Resource Rating

Role of body weight in osteoarthritis
Johns Hopkins Arthritis Center

Maintaining a healthy weight can reduce your risk of osteoarthritis and reduce pain for those who already have the condition. To help lose weight and maintain a healthy weight, reduce both dietary fat and total calories and include at least 30 minutes of physical activity in each day.
Evidence Summary

Internet based programs reduce waist circumference.
Journal of Medical Internet Research (2015)
Evidence Summary

People with a higher body mass index, waist-to-hip ratio, or waist size have an increased risk of developing heart failure
Circulation (2016)
Web Resource Rating

Prescription for change: Forget fat!
National Women’s Health Network

Lack of exercise and poor nutrition may be more important predictors of poor health than body weight. Be skeptical about research studying the health impacts of body weight, or weight categories ('obese' and 'overweight'), rather than Body Mass Index (BMI).
Evidence Summary

Portion, package or tableware size for changing selection and consumption of food, alcohol and tobacco.
Cochrane Database Syst Rev (2015)
Web Resource Rating

Weight-control: The size of your plate matters!
Evidence-based Living

Smaller plates and bowls help control portion sizes of your food. People tend to eat and drink more when offered larger portions, packages or tableware. Start with smaller portions on your plate.
Evidence Summary

Weight loss with a Mediterranean diet
Am J Med (2015)
Evidence Summary

Combined diet and exercise changes improve body measurements and heart health more than changes in diet or exercise alone
Systematic Reviews (2014)
Evidence Summary

eHealth technologies for weight loss have similar benefits as standard programs
Obesity Reviews (2015)
Web Resource Rating

Don't go large! New evidence on portion size
Evidently Cochrane

No matter your gender, BMI or self-control people tend to overeat when offered larger portions or using larger tableware. Smaller portion sizes could help lower food intake.
Evidence Summary

Diet and exercise programs may help people with type 2 diabetes lose weight
Diabetes, Obesity and Metabolism (2015)
Evidence Summary

Some commercial weight-loss programs increase weight loss
Ann Intern Med (2015)
Web Resource Rating

Obesity causes: Food and diet
Harvard School of Public Health

Eat whole grains, vegetables, fruits, healthy protein (like beans) and healthy fats (like nuts and olive oil) to help prevent long term diseases and control weight. Limit refined grains, processed foods and sugary drinks.
Web Resource Rating

Obesity causes: Physical activity
Harvard School of Public Health

Stay physically active. Moderate exercise for 30 minutes a day can help lower your risk of long lasting disease and improve your mood. One hour of activity a day can help you lose weight or stay at a healthy weight.
Web Resource Rating

Environmental barriers to activity
Harvard School of Public Health

Our surroundings can encourage or prevent us from being active. Activity-friendly environments include safe sidewalks and crosswalks, safe and appealing parks and playgrounds, amenities (such as shops) in easy walking distance, and access to public transportation.
Web Resource Rating

Obesity: Why use BMI?
Harvard School of Public Health

The body mass index (BMI) is a measure of body fat and compares your weight to your height. This is more reliable than just measuring your weight. You are at a healthy weight if your BMI is between 18.5 and 25.
Web Resource Rating

Health Risks: Weight Problems Take a Hefty Toll on Body and Mind
Harvard School of Public Health

Obesity can increase your risk of diabetes, heart disease, depression, breathing problems and early death. Obesity can also affect your social life and sexual function. Losing weight, or avoiding gaining weight, can help improve your health.
Evidence Summary

Lifestyle changes lower rates of type 2 diabetes among adults at increased risk, but may not prevent complications in those already diagnosed
Annals of Internal Medicine (2013)
Web Resource Rating

Healthy weight: Measuring fat
Harvard School of Public Health

The body mass index (BMI) is a measure of body fat and compares your weight to your height. You have a healthy weight if your BMI is between 18.5 and 25. A greater waist size is also increases health risks, even for people who are not overweight.
Evidence Summary

In obese men, diet and exercise programs can lead to weight loss
Health Technol Assess (2014)
Evidence Summary

Counseling with activity monitors improves physical activity and health outcomes in patients with type 2 diabetes
Annals of Medicine (2013)
Web Resource Rating

Atkins Diet: What's behind the claims?
Mayo Clinic

The Atkins Diet is a popular low-carbohydrate eating plan. This diet focuses on eating the right balance of carbohydrates, protein, and fats for weight loss and health. Check with your health care provider before starting any new diet.
Web Resource Rating

Weight loss: Choosing a diet that's right for you
Mayo Clinic

Before you start a weight-loss program, talk to your health care provider. When picking a diet, think about what diets you have tried before, your preferences, and your budget. Look for a safe weight-loss program that promotes slow and steady weight-loss.
Web Resource Rating

DASH diet: Healthy eating to lower your blood pressure
Mayo Clinic

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet encourages you to eat less salt and more foods rich in nutrients like fruits, vegetables, and whole grains. Over time, the DASH diet could help you lower your blood pressure.
Web Resource Rating

Atkins Diet
Patient.co.uk

The Atkins diet is a popular weight loss plan that focuses on a low-carbohydrate and high-fat diet. This diet seems to help people lose weight, but may have negative effects on different systems in the body. More research is needed about this diet.
Web Resource Rating

Paleolithic Diet (Paleo Diet)
Patient.co.uk

The Paleolithic diet includes unprocessed, fresh foods that reflect the diet of our hunter-gatherer ancestors. This diet focuses on high protein and low carbohydrates. There is not enough research yet to say if the Paleolithic diet is a healthy option.
Web Resource Rating

GLP-1 agonists: Diabetes drugs and weight loss
Mayo Clinic

There is class of type 2 diabetes medication that can improve blood sugar control and also lead to weight loss. Depending on the exact medication and dose, weight loss could be 3 to 5.5 pounds, or more if you are actively trying to lose weight.
Web Resource Rating

Weight loss: Ready to change your habits?
Mayo Clinic

This web page provides some questions that you can use to discover if you are ready to lose weight. If you would like to lose weight but are not ready, you can use these questions explore what is holding you back.
Web Resource Rating

Which is better for weight loss — cutting calories or increasing exercise?
Mayo Clinic

Changing your diet to eat less calories seems to cause weight loss more effectively than doing exercise. Both are important parts of weight loss. Do not drastically reduce the amount of food that you are eating.
Web Resource Rating

What we know about fasting for weight loss
Evidence-based Living

Intermittent fasting is when you alternate days of eating a lot and eating a little, or when you do not eat for 12 to 15 hours a day. Intermittent fasting might help you lose weight, but could cause problems for people with certain health conditions or medications.
Web Resource Rating

A new tool to help you lose weight
Evidence-based Living

Research shows that it might be helpful to track the food that you eat and exercise that you do in a day to help you lose weight. Both written and electronic tools can help.
Web Resource Rating

Obesity: Television watching and "sit time"
Harvard School of Public Health

More time spent watching television and sitting can increase your risk of obesity and related chronic diseases. Stay active and limit your sit time to help control your weight.
Web Resource Rating

3 strategies to prevent overeating
Harvard School of Public Health

To reduce overeating, try to be more aware of how much you eat, cut down on sweet and salty foods, and eat when you are hungry, not to cope with stress. Avoid technology during meals and focus on the food you are eating.
Web Resource Rating

Staying active
Harvard School of Public Health

Lower your 'sit time' and increase your 'fit time'. Exercise lowers your risk for: heart disease, diabetes, stroke, high blood pressure, osteoporosis and some types of cancer. Exercise can also help improve your stress, sleep, risk of falling, mood and mental health.
Patient Decision Aid

Obesity: Should I Have Weight-Loss Surgery?
OHRI

This patient decision aid helps obese adults whom lifestyle changes have not helped lose enough weight decide on whether or not to have weight-loss surgery by comparing the benefits, risks, and side effects of both options.
Patient Decision Aid

Weight Management: Should I Use Over-the-Counter Diet Aids?
OHRI

This patient decision aid helps people considering over-the-counter diet aids to help them lose weight decide on whether or not to use them by comparing the benefits, risks, and side effects of both options.
Web Resource Rating

Sugary drinks
Harvard School of Public Health

Sugary drinks - such as soda, juice and energy drinks - are often high in calories and can lead to weight gain. Choose beverages that have little or no sugar added to them, such as water, coffee or tea. This resource includes a link to a sugar chart of common drink choices.
Web Resource Rating

If I switch to a vegetarian diet, will I lose weight?
Mayo Clinic

A vegetarian diet does not guarantee you will lose weight. You can gain weight if you eat large portion sizes or foods high in calories and fat. To lose weight, eat more fruits, vegetables, whole grains and plant-based proteins and burn more calories than you eat.
Web Resource Rating

Lowering blood pressure without medication
Informed Health Online

Exercising more, lowering salt consumption, and losing some weight are three non-drug related strategies that can help lower blood pressure.
Web Resource Rating

Belly fat in men: Why weight loss matters
Mayo Clinic

For men, a waist size larger than 40 inches is an unhealthy amount of belly fat and increases risk of health problems. Slow weight loss through healthy eating and physical activity can help keep excess weight off.
Web Resource Rating

Weight loss: Strategies for success
Mayo Clinic

A lower calorie diet and regular exercise with realistic goals can help you successfully lose weight. For long-term weight loss focus on changing your lifestyle, rather than temporary changes.
Web Resource Rating

Obesity: Sleep
Harvard School of Public Health

Having a good night's sleep is important for good health and may also be important for maintaining a healthy weight. Lack of sleep may lead to increased hunger and unhealthy diets, lower physical activity and lower body temperature.
Web Resource Rating

Obesity: Genes are not destiny
Harvard School of Public Health

Our weight is not just decided by our genes - our surroundings and lifestyle are important too. Watching too much TV, being inactive, eating processed foods, sweetened products and fast food all contribute to obesity.
Web Resource Rating

Obesity: Waist size matters
Harvard School of Public Health

Abdominal obesity can lead to health problems such as diabetes and heart disease. Two ways to measure abdominal fat are waist circumference (easy to measure and interpret) and waist-to-hip ratio.
Web Resource Rating

Debunking weight-loss myths
Evidence-based Living

Be mindful of myths surround weight loss that are not supported by scientific evidence.
Patient Decision Aid

Obesity: Should I Take Weight-Loss Medicine?
OHRI

This patient decision aid helps obese individuals considering medical treatment decide on whether to take weight-loss medicine or use only diet and exercise to lose weight by comparing the benefits, risks and side effects of both options.
Web Resource Rating

Are high-protein diets safe for weight loss?
Mayo Clinic

A high-protein diet can be safe in the short-term and may help you lose weight. It can be harmful if continued long term. Dangers include risk of heart disease, poor kidney function, and low fibre levels.
Patient Decision Aid

Obesity: Should I Use a Diet Plan to Lose Weight?
OHRI

This patient decision aid helps people thinking about losing weight decide on whether or not to use a diet plan by comparing the benefits, risks, and side effects of both options.
Web Resource Rating

Being overweight
Heart and Stroke Foundation

Maintaining a healthy weight lowers your risk of heart disease and stroke. Measure your waist or calculate your body mass index (BMI) to check if you are a healthy weight. A healthy diet and exercise help with weight loss.
Blog Post

Support healthy aging with nutritional approaches that improve the make-up of your body

Maintaining a healthy body composition is an important part of healthy aging. Research has found that a few different nutritional strategies may either keep you or get you on track.
Blog Post

Just a fad? Do popular diets actually work?

Losing weight and keeping it off is no easy task. While there are many popular diets out there, many are not backed by research to show that they work. However, a few do show promise.
Blog Post

Living with diabetes? Your peers can help!

Do you struggle with managing your diabetes? If so, research shows that turning to your peers can improve your health.
Blog Post

Oh my veggies! Can a vegetarian diet help you lose weight?

With the numbers of overweight and obese adults on the rise globally, people are looking to different types of diets for solutions. To shed pounds, going lacto-ovo vegetarian or vegan may help.
Blog Post

Struggling with your weight? Get active and improve your health with high intensity interval training!

Short on time? Research suggests that high-intensity interval training can improve cardiovascular and metabolic health in people who are overweight or obese.
Blog Post

The diabetes epidemic: Don’t become a statistic!

The global prevalence of diabetes continues to rise. Don’t become a statistic with the help of these simple lifestyle changes.
Blog Post

Struggling to lose weight? Mindfulness may be the solution

Mindfulness may be one way to help control your eating habits and become more physically active.
Blog Post

Does menu labelling affect food choices?

Eating out is convenient, but hidden calories can jeopardize a healthy diet. Can menu labeling help you make healthier food choices?
Blog Post

Diet or exercise: Which works best for weight loss?

Want to lose some weight, keep it off and lower your risk of heart disease? Forget fad diets and extreme programs - learn the truth about the best ways to achieve your goals.
Blog Post

5 diet changes supported by research evidence

When it comes to food, too much of a good (tasting) thing can be bad for you. But too much food advice can be bad for you too, particularly if it’s not reliable. Revamp your diet by making changes that have been shown to help promote healthy aging.
Blog Post

There's an app for that! Using technology to promote healthy aging

Activity trackers, monitors, computer applications, wearables.... there are plenty of options and some can be pricey. Before you spend the money, find out which health gadgets are a good investment in your health and well-being.
Blog Post

Diet changes, accountability and regular weigh-ins may be keys to maintaining ideal weight

A healthy weight is important for optimal health. The best strategy is to avoid gaining weight. Sounds easy... find out how to do it!
Blog Post

Does wearable technology help with weight loss and other health goals?

Wearable technology encourages people to be more active (at least in the short term), which can lead to weight loss and other health benefits.
Blog Post

Let's take a pole: Who wants to try Nordic walking?

Nordic walking is popular among older adults. The evidence for the benefits and harms for this exercise are reviewed.
Blog Post

Urinary incontinence in aging females: When can medications help?

Urinary incontinence is a very common problem in aging women. When conservative measures (pelvic floor training, lifestyle changes) don't work some drugs can help for some types of incontinence.

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