Two in every three (67%) Australians adults are either overweight or obese. Being overweight or obese increases your risk of developing chronic diseases such as type 2 diabetes, heart disease and 13 cancers, including breast cancer (in postmenopausal women), bowel cancer and pancreatic cancer.
Eating junk food and not being active enough ar two factors that can lead to weight gain. Good nutrition and regular physical activity can help you to maintain a healthy weight, and reduce your risk of cancer.
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Whats a healthy weight for me?
There are two ways you can find out if you are a healthy weight. One is the body mass index (BMI), the other is waist circumference measurements. Neither method is perfect but when used together they are useful in determining how healthy your weight is.
Body Mass Index (BMI)
BMI compares your weight to your height. BMI is calculated by dividing your weight in kilograms by your height in metres squared. If you enter your height and weight below, you can calculate your BMI.
|Underweight||Less than 18.5|
|Healthy Weight Range||18.5-24.9||Average|
|Overweight||25.0 or more|
|Obese III||40 or more||Very severe|
Source: World Health Organization, 2004.
If your BMI is between 18.5 and 25, you are in a healthy weight range. You should continue to maintain your weight.
If your BMI is above 25, you are above the healthy weight range. This puts you at a higher risk of developing cancer and other chronic diseases. Try to look for ways to improve your diet and increase your activity levels. Remember, every small change you make counts! Refer to some of the healthy eating and exercise tips on our website to help you work towards a healthy weight range to reduce your risk of cancer.
If your BMI is below 18.5, you are below the healthy weight range. Being underweight puts you at risk of poor health.
If you require professional advice on managing your weight, consult your doctor or an Accredited Practising Dietitian to help you achieve a healthier weight.
Note: For some groups of people, the healthy BMI range might be higher (as for older people and people of Pacific Islander background) or lower (as for people of Asian or Aboriginal background). For more information about BMI visit LiveLighter.
Waist circumference is an indicator of how much fat you have around your organs. Having fat around your middle is a risk factor for many chronic diseases, including some cancers, type 2 diabetes and cardiovascular disease. It is more of a health risk than the weight on your hips or thighs. This is why we recommend using a combination of BMI and measuring your waist to assess your risk. Weight alone doesn't tell the whole story.
Use a measuring tape to measure your waist circumference around the narrowest point of your body (see diagram). Measure at the end of a normal breath, and ensure that the tape is firm; not too tight or too loose.
- 80 cm or more increases risk
- 88 cm or more substantially increases risk
- 94 cm or more increases risk
- 102 cm or more substantially increases risk
Source: World Health Organization, 2000.