Managing your weight

Your weight can make a real difference to your risk of heart disease.

Risk of heart disease

Research shows that reaching and keeping to a healthy weight cuts your risk of heart disease because it helps prevent and manage conditions like high blood pressure, high cholesterol, and type 2 diabetes that put you at greater risk of coronary heart disease.

Even if you don't have any of these conditions, it's important to keep to a healthy weight so you don't develop them in future.

Do I need to lose weight?

There are two main ways to tell whether you need to lose weight: your Body Mass Index (BMI), and your waist measurement.

To work out your BMI you will need to know your height and weight.  To work out your waist measurement you will need a tape measure.

Calculate your BMI with our BMI calculator

Your waist measurement

Your shape, as much as your weight, can affect your health risk. Fat around your middle can increase your risk of getting heart disease, cancer and type 2 diabetes. That's because these fat cells produce toxic substances that cause damage to your body.

You can work out if you're at increased risk by simply measuring your waist. Find the bottom of your ribs and the top of your hips, and measure around your middle at a point mid-way between these. For many people this will be at the level of the tummy button. Remember not to breathe in!

  Increased risk Severe risk
Men (white European) over 94cm (37”)  over 102cm (40”)
Men (African-Caribbean, South Asian and some other minority ethnic groups)    over 90cm (35.5”)
Women (white European) over 80cm (32”) over 88cm (35”)
Women (African-Caribbean, South Asian and some other minority ethnic groups)   over 80cm (32”)

Why are there different measurements for people of different ethnicities?

Research shows that if you’re South Asian, African-Caribbean, Black African, Chinese, Middle Eastern or have parents of two or more different ethnic groups, you may be at increased risk of some health conditions at a lower BMI than people from white European backgrounds. This means the measurements that indicate severe risk are lower for people from these groups.

If your BMI and waist circumference indicate that you are overweight and/or at increased risk, don’t panic - making simple changes to your lifestyle can help you lose weight.

What can I do to maintain a healthy weight or lose weight?

Eating well and being physically active can help you manage your weight and keep your heart healthy.

To find out more:

Facts not fads bookletFacts not fads - Your simple guide to healthy weight loss

If you want and need to lose weight, then this is the plan for you. Specially designed for adults with a BMI of 25 and over, the plan will help you manage the type and quantity of food that you're eating to help you keep to the recommended amount of calories you need.

The handy portion guides will show you the portion sizes of common foods, making it easy to eat well and choose a balance of healthy and enjoyable foods.

Order or download now