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Being a healthy weight

If you are a healthy weight, you are less likely to develop cardiovascular disease. Learn what a healthy weight is and understand the steps you can take to achieve or maintain it.

Being a healthy weightIf you are overweight or obese, you are at increased risk of developing conditions such as heart disease and diabetes. You are also more likely to have high cholesterol and high blood pressure which can cause heart attacks and strokes.

The first step is to find out if you have a healthy weight for your height.

You can do this using this healthy weight calculator

If you are overweight or obese, you can lose weight by eating less and being more physically active. The best way to lose weight is to make long-term changes to diet and physical activity that result in a steady rate of weight loss. Aim to lose weight at around 0.5kg to 1kg a week (1lb to 2lb), until you achieve a healthy BMI.

We measure the amount of energy contained in an item of food in calories. To lose weight, you need to eat and drink fewer calories than you use each day.

An average man needs around 2,500kcal a day. For an average woman, that figure is around 2,000kcal a day. These values can vary depending on age and levels of physical activity, among other factors.

For a healthy weight loss of 1 to 2lb per week men should aim for 1,900kcal per day and women 1,400kcal.

There are a number of online calorie counters or mobile apps that can help you track this, but you can just keep a running tally of your day’s calories on paper.

Being obese increases your risk of developing a number of serious and potentially life-threatening diseases, such as:

  • type 2 diabetes;
  • heart disease;
  • some types of cancer, such as breast cancer and colon cancer;
  • stroke.

In addition, obesity can damage your quality of life and can often trigger depression.


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