Having a healthy body weight lowers your risk of heart problems. It reduces your risk of developing diabetes, and helps lower your blood pressure and cholesterol.
BMI estimates your fat based on your weight and height.
We recommend a BMI of less than 25 kg/m². A healthy BMI should be between 18.5 and 25 kg/m2.
BMI is a useful measurement for most people over 18 years old. But it is only an estimate and it doesn’t take into account gender, age, ethnicity and body composition. We recommend you also check your waist measurement, and other risk factors.
We recommend you aim for a waist measurement of less than:
Where your fat is on your body can be an important sign of your risk of developing ongoing health problems. Carrying excess body fat around your middle is more of a health risk than if weight is on your hips and thighs.
How to measure your waist:
These guidelines are based on World Health Organization and National Health and Medical Research Council recommendations.
Waist measurements should only be used for adults to check their risk of developing a chronic disease. Waist circumference is less accurate in some situations, including pregnancy, medical conditions where there is distension of the abdomen, and for certain groups such as Aboriginal and Torres Strait Islander peoples, South Asian, Chinese and Japanese adults. Talk to your doctor for more information.
The key to achieving and maintaining a healthy weight and shape is healthy eating and physical activity every day.
We need to strike a balance between the energy (kilojoules) we consume with the energy our bodies use through normal functioning, daily activities and physical exercise.
The type of food we choose to eat is also very important in maintaining a healthy weight and a healthy heart. In Australia, around 35% of the kilojoules we eat comes from sometimes or discretionary food. These are foods like pastries, biscuits, cakes, take away foods, and sugary drinks.
Eating these foods only sometimes, and not every day, can help to achieve and maintain a healthy weight.
To lose weight, you need to use up more energy (kilojoules) than you take in. You can do this by:
Losing weight the healthy way is not quick. Many weight loss books and crash diets often suggest unhealthy ways to lose weight and won’t help you keep weight off in the long term.
It comes down to the type and amount of food and drinks and the type and amount of physical activity you do. Don’t think about it as ‘going on a diet’ which is a short-term thing, but as a choice to be healthy for life!
People tend to put weight on over time, sometimes several years. Losing it will not happen overnight. You should not lose it too quickly or ignore what a health professional tells you. If you are making lifestyle changes, then generally the weight loss will follow.
As an easy first step to losing weight, you can:
Doing only one of these is usually not enough.
Lower your energy (kilojoules) intake by:
Use more energy by doing more physical activity and sitting less often. Ask your doctor if you need to do more than 30 minutes of physical activity on most days of the week to lose weight
If you and your doctor agree that you need to lose weight, plan how to do it together. This will help you decide on the lifestyle changes you will make. It will also help you to be realistic about what you can achieve.
Make a list of things to help you lose weight. Include ways of having better eating habits, doing more physical activity and sitting less often like:
Weight loss plan steps:
Once you have a healthy body weight, keep it there by balancing the kilojoules you get from your food and drinks with how much you use by doing physical activity.
You can also use the healthy weight action plan designed to help heart attack survivors.
Call 1300 36 27 87 and talk to one of our qualified health professionals.
About our Heart Foundation Helpline
Knowing your body mass index (BMI) is one of the best ways to establish whether or not you're in a healthy weight range.
Calculate your BMI
Getting to a healthy weight is easier if you have a plan. Use this action plan designed for heart attack survivors to help you.
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