Are you a healthy weight?

It is not healthy to be either underweight or overweight. If you don’t eat enough food and you become underweight, you may not be getting all the nutrients you need from your diet. If you become overweight, you are more likely to suffer from health problems such as heart disease, high blood pressure, diabetes, joint problems and some cancers.

Food provides energy (or calories) which our bodies need in order to work properly. We take in energy as food and use it through physical activity. If the foods we eat provide more energy (calories) than we use up, then we will put on weight.

You can check whether you and your family are a healthy weight for your height by using the NHS BMI calculator.  This also gives you advice on how to achieve your healthy weight.

You can also talk to your GP or practice nurse. They can offer advice on lifestyle changes, and may refer you to a weight loss group or discuss other treatments. They may measure your waist circumference. This can provide further information on your risk of certain health conditions, such as type 2 diabetes and heart disease.

Achieving and maintaining a healthy weight

‘The longest journey starts with a single step' 

Often, we tend to look for quick-fix solutions to losing excess weight. But evidence shows that diets which call for extreme calorie cutting or unbalanced meals are unlikely to achieve long-term weight loss. For adults and children, the key is to make small, long-lasting changes to your lifestyle, aiming for a healthy, balanced diet and regular physical activity. Sign up to Change4Life to receive handy tips and support. 

A weight loss of between 0.5-2lb a week is a safe and achievable target. One pound of fat contains 3,500 calories, so to lose 1lb a week you need a deficit of 500 calories a day – you can do this by eating less calories or moving more to burn off calories. Evidence suggests you will be more successful if you combine both healthy eating with physical activity. Losing just 5-10% of your weight over a 3-6 month period has massive health benefits. 

It's not just about your weight on the scales. Losing inches from your waist really helps to lower the risk of conditions like type 2 diabetes and high blood pressure.

Before you start it really helps to:

• learn more about your eating and activity habits. For about a week keep a record of everything you eat and drink as well as any activity you do. This helps you to identify problem areas, or feelings or situations that trigger overeating, and what you most want to change.
• choose two or three small changes you can start with. Write yourself an action plan to follow with clear targets. For example; I will be more active and do this by doing a 10 minute walk three times each week. When successful you can move on to more changes or build on the ones you have already established.
• make a list of things that will distract you from eating to use when you feel a bout of the munchies coming along.
• enlist support. It not only keeps you inspired but helps you through tough times. It could be a friend, partner, health professional, group or website.
• set yourself realistic goals: Realistic goals are achievable, and success boosts confidence in your ability to lose weight.

Accept that the occasional lapse is normal and get straight back on track. Don't let it make you lose sight of your overall goals and the progress you have made. Instead learn from it to help you in the future.

People who successfully lose weight and keep it off stay realistic and develop the skills to make their new eating and activity habits an enjoyable way of life.