Understanding Healthy Weight   

The relationship between weight and health is complex. We can’t make assumptions about someone’s health based only on their body weight or BMI. When we talk about a healthy weight, we mean all the factors that help you live well and maintain a weight that’s right for you.   

The most common tool for checking whether you’re in a healthy weight range is Body Mass Index (BMI), which uses your height and weight. BMI doesn’t take into account things like muscle mass, age, ethnicity or body shape, so it isn’t a full picture, but it can be a useful starting point. Read more about BMI including how to calculate it.   You can also use ‘waist to height’ ratio alongside BMI, which shows whether you may be carrying too much fat around your tummy. Read more about waist to height ratio and how to calculate it.    

A healthy weight isn’t just about numbers, it’s about how you feel each day. Taking small, realistic steps towards a healthier lifestyle can provide additional benefits, such as, sleeping better, feeling more energetic and reducing your risk of certain health conditions.    

When you’re trying to lose weight, it can be confusing with different advice available. Starting small by moving more, sitting less, and making gradual changes to what you eat can help improve your wellbeing. We’ve gathered some free, online tools and resources to help you wherever you are on your own journey.   

Free online guidance and resources

Looking to lose weight?  

If you’re looking to lose weight, the online resources below can help you make small, sustainable changes at your own pace. 

• Weight loss app – NHS   

• Weight Management webinars – NHS  

• Food scanner app – NHS  

• Healthy Choices quiz – NHS   

• Better Health – lose weight NHS   

Looking to gain weight?  

If you’re looking to gain weight, the online resources below can support you to gain weight in a healthy and balanced way.  

• Healthy ways to gain weight – NHS     

• Avoidant/restrictive food intake disorder - BEAT   

Looking to eat well?  

Food can have a big effect on your mood and wellbeing. Having a balanced and varied diet helps you get everything your body needs to feel good and function well. Think about food as a source of nutrition and energy instead of something to relieve stress or to be avoided.  

Choosing healthier foods and eating them in the right amounts will help to:    

• reach and maintain your goal weight    

• reduce your risk of serious health problems    

• maintain strong bones and muscles    

• improve resistance to infection    

• keep up energy levels, improve mood and feel your best   

Eight tips for eating well:    

• base your meals on starchy foods    

• eat lots of fruit and vegetables    

• eat more fish    

• cut down on saturated fat and sugar    

• try to eat less salt – no more than 6g a day    

• get active and be a healthy weight    

• don’t get thirsty    

• don’t skip breakfast  

  

For more practical tips on eating well visit:     

• The Eatwell Guide – NHS   

• How to eat a balanced diet - NHS  

• Budget recipes and advice – BBC Food   

• Food scanner app - NHS  

• Better Health Recipes - NHS  

• Eating well – NHS    

• Get access to food - One You