Healthy weight
A healthy weight is the right body weight for you. It is different for everyone and depends on your gender, age, height and muscle mass, as well as biological and genetic factors, including ethnic background.
Checking your weight
One method to check your weight is to measure your waist size.
Another way is to calculate your body mass index. However, BMI is a crude measurement tool and is not used on its own to diagnose obesity. Other factors, such as your gender, ethnicity, body composition and age should all be considered.
For example, muscle weighs more than fat and very muscular people, such as heavyweight boxers, weight trainers and athletes may be a healthy weight, even though their BMI is classed as obese.
Your ethnic group can also affect your risk of some health conditions. For example, adults of Asian origin may have a higher risk of health problems at BMI levels below 25.
You should not use BMI as a measure if you're pregnant. Ask your midwife or GP if you're concerned about your weight.
How to measure your waist size
To measure your waist size, using a standard tape measure:
- find the top of your hip bone and the bottom of your ribs
- place the tape measure midway between these points
- stand straight and breathe out naturally
- keep the tape measure snug but not tight around your waist
Write down the result.
Your body mass index (BMI)
Your ideal weight varies according to your height.
Your body mass index (BMI) is calculated using your weight and height measurements.
This BMI calculation is only for adults. There is a different calculation for a child’s BMI.
By calculating your BMI, you will have an indication if you are:
- underweight
- around the right weight for your height
- overweight
Measuring your BMI
Measure your weight in kilograms and divide it by your height in metres squared.
For example, if you weigh 65 kilograms and are 1.73 metres tall, divide 65 by 2.99 (1.73 x 1.73), your BMI is 21.7.
You can also calculate your BMI using the BMI calculator on the choose to live better website.
Healthy waist sizes for men
Your waist size depends on your race. A healthy waist size for European men is up to 37 inches.
A bigger waist size increases the risk of developing:
People with a waist size of 40 inches or more are likely to be overweight or become obese, though these measurements are for general population groups and some people will fall outside this range, such as athletes or others whose bodies have a high muscle content.
A waist size of 40 inches or more further increases the risk of developing one of the health conditions above.
For Asian men, a healthy waist size is up to 35 inches. Those with a waist size bigger than 35 inches are at higher risk of developing one of the health conditions above.
Healthy waist size for women
A healthy waist size for a woman is up to 31.5 inches. A Caucasian woman with a waist size over 31.5 inches is at risk of developing:
If their waist size is over 35 inches, the risk of developing one of the above conditions is very high.
For Asian women, their risk is very high if their waist size is over 32 inches.
Losing weight
If you are living with obesity or overweight, losing weight may help reduce the risk of developing complex health conditions, such as:
- type 2 diabetes
- heart disease
- high blood pressure
- some types of cancer
Lifestyle management for overweight or obesity should include healthy meal planning, increased physical activity, and behavioural interventions comprising counselling and social support, all tailored to meet individual patient needs.
Commercial weight loss programmes that operate in Northern Ireland, such as Slimming World, Weight Watchers and Unislim, offer weekly weigh-ins, education and support and research has shown they can be an effective way to lose weight. There is a weekly cost to go to the sessions.
Online tools and apps can also help you set weight loss and exercise goals along with providing information on healthy lifestyle choices such as recipes, activities, and tried and tested hints and tips.
Talk to your GP before beginning a weight loss programme if you have a long-term health condition, such as type 2 diabetes or heart failure.
If you are unable to lose weight, or maintain weight loss with lifestyle changes alone, you may benefit from pharmacotherapy (weight loss medication) added to your obesity management strategy.
There is now a variety of weight-loss medications available. It is important to seek advice from your GP before considering these medications.