Keep a Healthy Weight
Staying the right weight for your height doesn’t come easily for many people. Yet the latest scientific evidence shows that obesity increases the risk of breast cancer (after menopause), endometrial, colon, oesophageal and kidney cancers. So it’s well worth trying to stay in shape.
If you are overweight, you are probably eating more than you need for your height and level of activity. Exercising more and eating a balanced diet are two of the best ways to stay within a healthy weight range and reduce the risk of cancer.
How to know if your weight is healthy
Body mass index (BMI) is a way of measuring whether you are within a healthy weight range, by dividing body weight (in kilograms) by height (in metres squared).
Example
Bob is 1.74 m tall and weighs 82 kg
To calculate his BMI: 82÷1.74÷1.74=27 kg/m2
(Weight÷height÷height=BMI)
The desirable range is from 18.5 to 25 kg/m2.
- A BMI less than 18.5 kg/m2 means you are underweight.
- A BMI more than 25 kg/m2 means you are overweight.
- A BMI more than 30 kg/m2 means you are obese.
The average BMI for Australian women is 26 kg/m2 and for men 27 kg/m2, which means the average Australian is overweight. Overweight and obesity among Australian children is also on the rise.
Tips
- Aim to gain no more than five kilograms over the course of your adult life.
- If you are overweight or obese, don’t put on more weight. Aim to reduce weight by 5–10%.
- To achieve or maintain a healthy body weight:
- Cut back on foods and drinks high in fats and sugars. Fast foods and pre-prepared meals from the supermarket are nearly always high in fat.
- Choose either non-fat or reduced fat milk and dairy products. Select soft cheeses (ricotta or cottage).
- Snack on vegetables and fruit.
- Set a good example for children by making healthy food choices and being active. Kids love activities that involve the whole family.
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