Your health professional may recommend a very-low-calorie diet if you need to lose weight quickly (for example, if you are going to have joint replacement surgery), but these diets are not typically used for routine weight loss. Calorie and portion size control is an important part of a weight loss strategy, but success is likely to depend on how well you can stick to your plan more than whether it’s low carb or low fat. The amount of weight you lose will depend on how much weight you need to lose and how active you are.ĭifferent approaches to weight loss will be successful for different individuals, so try to find a weight-loss plan which will work for you. On average, this means consuming no more than 1400kcal a day if you are a woman, and no more than 1900 kcal a day if you are a man. This rate of weight loss is based on using up 600kcal per day more than you take in. This way, the weight is more likely to stay off. Guidelines recommend that you should try to lose weight gradually, about 1-2 lbs (approximately 0.5-1.0kg) a week. Sensible weight loss should be seen as an overall lifestyle change which involves eating a healthy balanced diet and doing plenty of physical activity. If you have any questions about your BMI or waist circumference, talk to a health professional like your GP or a dietitian. The International Diabetes Federation and South Asian Health Foundation agree that men from South Asian and Chinese ethnic groups are at increased risk of type 2 diabetes if waist size is greater than 90cm. This is because your ethnicity can affect your risk of developing certain conditions. If you have an ethnic minority background (such as Asian, African or Afro-Caribbean), the BMI and waist circumference thresholds for being considered overweight or obese may be lower. What's considered a healthy BMI and waist circumference is also influenced by your ethnic background.
Waist circumferences for which there is an increased risk and high risk of obesity-related health problems: To measure your waist circumference, measure around your middle at a point half-way between your lower rib and top of your hips. For these people, waist circumference may give a better indication of whether they have excess fat. People who are very muscular sometimes have a high BMI without excess fat. Waist circumference (size) can also be used to assess your risk of obesity-related diseases (including heart disease, type 2 diabetes and cancer) as these conditions are affected by where your body fat is stored, as well as by your weight. So for example, a woman that is 1.60m tall and weighs 60kg would have a BMI of 23.4kg/m 2 (The calculation would be: 60 divided by 1.6, and then the answer divided by 1.6 again).įor most adults: A BMI between 18.5 and 25 is defined as healthy.Ī BMI of over 25 is defined as overweight. This is calculated as follows: Your weight in kilograms (kg) divided by your height in metres (m) squared To see if you have a healthy weight you can use a measurement called your body mass index, or BMI. angina (heart condition causing chest pain).Weight loss can reduce your risk of heart disease, stroke, type 2 diabetes and some cancers. Losing 5% of your weight means, for example losing 5kg if you weigh 100kg. However, even losing and keeping off even a small amount of weight (such as 3% of bodyweight if you are obese or about 5% for most people) can produce significant health benefits and reduce your risk of developing obesity-related diseases like type 2 diabetes and heart disease. To lose weight, the energy you take in from food must be less than the energy you use, in other words eat less and exercise more. The surplus energy you take in from food and drink is stored as fat. Your bodyweight is determined by the amount of energy obtained from your food compared to the amount of energy that your body is using. But problems with weight gain are common so here is some information to help you lose weight sensibly and healthily. Ideally it is better to avoid becoming overweight by eating healthily and exercising regularly and maintaining this throughout life. Obesity can also affect your quality of life and lead to psychological problems, such as depression and low self-esteem.
The risks of developing these diseases increases the more overweight you are. Being overweight or obese increases your risk of developing serious diseases such as type 2 diabetes, coronary heart disease and some cancers. In England, almost 7 in 10 men and 6 in 10 women are overweight or obese, and a quarter of adults are obese.
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