Keep a healthy weight and body shape
Being overweight puts you at risk of high blood pressure, heart disease and type 2 diabetes, all of which increase your risk of stroke.
Try to be as close as you can to your ideal weight. This is best achieved by controlling your weight through a balance of eating healthily and keeping as active as you can.
A healthy weight for your height can be calculated using a measurement called body mass index (BMI). It is split into four categories – underweight, ideal weight, overweight or obese.
BMI uses your weight and height measurements to tell if you’re in a healthy weight range or not. Your BMI is calculated by dividing your weight in kilograms by your height in metres squared (m²).
Ideally, you should aim for a BMI in the healthy weight category (18.5 to 25).
|Less than 18.5||Underweight|
|18.5 – 25||Healthy weight|
|25 – 30||Overweight|
|More than 30||Obese|
While BMI is a good way to tell if you are a healthy weight, your shape can also affect your health risk. Fat around your middle can increase your risk of heart disease, stroke or other long-term health problems. You can work out if you are at an increased risk by simply measuring your waist. If you have extra weight around your stomach (‘central obesity’) you are at increased risk of heart disease and stroke.
The table below gives you an idea of how your waist size affects your risk of heart disease, stroke and other health conditions.
|Ideal||High risk||Very high risk|
|Women||Less than 80cm (32 inches)||80cm to 88cm (32 to 35 inches)||More than 88cm (35 inches)|
|Men||Less than 94cm (37 inches)||94cm to 102cm (37 to 40 inches)||More than 102cm (40 inches)|
Note that BMI and waist measurement advice is different if you’re South Asian, African-Caribbean, Black African, Chinese or Middle Eastern. These ethnic groups may be at increased risk of some health conditions at a lower BMI than people from white European backgrounds.
What is the best way of losing weight?
The best way to lose weight is slowly. A gradual weight loss of around 0.5-1kg (1-2lb) a week is recommended. If you lose weight too quickly you will be more likely to put the weight back on again.
Have a goal in mind and make sure you feel positive, supported and prepared for the challenge. Be aware of the habits that have made you gain weight and look for ways to change these in your daily life. Make a plan and set yourself small goals to begin with.